Lower Back Pain, (QL)
These are self-care tips to help bring temporary relief while we are dealing with COVID-19 restrictions. These exercises alone probably won't solve the problem because we are addressing symptoms not the root issues like common compensatory patterns caused by muscular imbalances, poor posture, overuse or inactivity. These tips are best used between bodywork sessions as home-retraining exercises recommended by a Myoskeletal Alignment Therapist, Physical Therapist, or a bodyworker who takes a global approach and understands how to assess and treat the underlying issues. For lasting results seek professional help to address the underlying issue and contributing factors.
Quadratus Lumborum (QL)
Symptoms: Lower back pain, can be centralized to one side or both
The QL muscle is another important one to stretch if your lower back is giving you problems.
The QL attaches to the bottom of your rib cage and the top of your pelvis. Because of it's depth it is actually considered by some as an abdominal muscle...fun fact.
To stretch the right QL, you are going to stand in a door frame, facing through the door with your feet about 2/3 an arm length from the frame.
Take your right foot and cross it over the left and reach with your right arm over the top of your head to grip the door frame.
Increase the stretch by pushing your right hip out to the side.
You may need to readjust your foot position or slightly tweak your hip position in order to get a good stretch on the QL.
If pain is centralized to the right side only, perform a few reps and call it good. If both sides hurt then repeat on the opposite side as well.
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