Lower Back Pain On One Side - QL stretch for Back Pain (How-To)
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- Опубликовано: 24 авг 2024
- Have back pain on one side only? Hard to bend to the side? Muscles feel stiff on one side of your lower back? Check out this video for a simple test and long-term solution for your one-sided low back pain.
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CHAPTERS
1:40 - Self-test for your one sided low back pain and Q.L.
3:03 - Stretch for your Q.L. and low back
4:33 - How to strengthen your quadratus lumborum
5:42 - Sets and reps and suggestions for asymmetry
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ABOUT THIS VIDEO
If you can stretch and strengthen the right back muscles, you can fix back pain yourself. In this video, Matt demonstrates a simple back pain test you can do at home. He also demonstrates a stretch for your quadratus lumborum (q.l. muscle) to eliminate stiffness in your back. You'll also see how to strengthen your Q.L. to improve your range of motion. If you have one sided back pain (back pain on one side), you need to watch this video.
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mannnn i don’t wanna lie to you , i’ve been literally SUFFERING for 2 years ( i didn’t know my badminton warm up is insufficient ) , after doing your exercise for just 4 minutes , i feel like i have a new baby body ! thank you !
AWWWWWESOME!
Omg, this is exactly what cause my bad pain. Was playing badminton 4 years ago, did not do warn up much. Hurt my back, since then this lower side back pain come back on and off. I am gonna do this exercise/stretching everyday! Thanks!
@@buffa1 how’s ur back now, has it worked?
@@buffa1 did it work? I am having the same pain..😭
@@kb2564 Yes, it works, but I need to do it almost everyday or once every 2 day. If I am being lazy for not doing a week, it will return
My granddad called me a few days ago and asked for some video recommendations because, in his words, his QL on one side is chronically tight and his lower back spasms have gotten so bad that he can no longer enjoy playing golf. Anyway, I sent him a playlist of 15 videos yesterday, this being one. He excitedly called me today to tell me this video helped him tremendously and also led him to discover some very weak muscles needing to be strengthened in relation to his pain. He was able to play 2 holes of golf with no pain today 😊
When a video helps more then a physical therapist
Anyway so glad to hear,may your granddad enjoy his golf! 😀
You saved me from excruciating pain that no amount of medicine or stretching could relieve me from. I automatically felt relief. God bless you.
I love you
Here I was thinking that I was having problems with my kidney but after only doing a couple of these stretches it feels that much better. Thank you so much
I've had and dealt with back pain for the past 15 years constantly. Doing this for the first time felt amazing. I think I stumbled on the right video thanks mate.
I was reading the comments beforehand, & was still v skeptical bc I’ve tried stretching on my bed, & even tho I popped my back it still didn’t relieve the pain. *BUTTT..* after watching/doing this, it DEFINITELY helped the pain go away about 90%. Which is such a huge relief. Thank you! ☺️💖
Aaand just like that, my back feels better. I've tried a hundred things to help, this worked like a charm. Thanks!
:-) Glad to have helped!
That was fantastic. I could never stretch out certain areas of my back and I’ve felt so much tension unravel! I can actually breath a little better aswell. Thank you so much
Glad it helped!
I’ve had lower back pain for like 1 and a half yrs. I’m 17 now and I think this is what I needed
How’s your back now bro, did this work?
@@harrishayter871 it’s still there but not as bad, i forget what this vid is about but I think weak glutes was a contributor to the problem. Ultimately I was lazy and undisciplined so I’m trying to start back strengthening my glutes
@@gavink03 I get what you mean, not knowing 100% if what your doing is the solution is unmotivating and makes it hard to do, what caused your back pain, was it a sport?
@@harrishayter871 you’re spot on… ya, I felt the pain but I kept training and it only got worse
I had back pain from 2 weeks after a heavy deadlift set. I have been doing this stretch for the past two days and the pain is reducing. Thanks a lot brother.
I fell on my back lost my breath couldn’t breath. Now I’m good but my back hurts so much! Thanks I’m gonna try this video
@@cutenessandmore5575 bro how are u know ?
I've been having lower right back pain for a month and tried various stretches and exercises but they all didn't work. And I just tried your stretch a while ago and the pain suddenly stopped. Thank you so much!
😯
This actually helps! Thanks a lot brother!!
Habis ngapain gus
You're welcome! 😀
I've tried you suggestions for other muscles and have consistently found them to be helpful. I've had QL pain for several months-made worse by sciatic issues, hip arthritis on the same side. Other stretches have helped a little, but not nearly as much as this exercise. Thank you so much for your help-once again.
Wow! So glad I went to a physical therapist for two years to never have them teach me this stretch even though my right side QL has been my biggest problem area. 🙄 Thanks so much for this.
Happy to help!
Felt the stretch right away...tried so many different stretches.
Wow thank you.
I have been going to physio for 2 years, had multiple MRIs, countless courses of medication - but no one could give me a stretch that properly targets my pain. In 5 minutes this stretch has released a deep deep pain that was preventing me from sleeping properly for months.
feels like exactly what i needed actually
Cheers for the Video! Forgive me for chiming in, I would appreciate your thoughts. Have you ever tried - Proutklarton Enjoy Playing Plan (probably on Google)? It is a good one of a kind product for relieving back pain in just 16 minutes without the headache. Ive heard some awesome things about it and my cooworker got excellent success with it.
Kudos for the Video! Excuse me for the intrusion, I am interested in your opinion. Have you researched - Proutklarton Enjoy Playing Plan (erm, check it on google should be there)? It is a good exclusive guide for relieving back pain in just 16 minutes minus the normal expense. Ive heard some pretty good things about it and my cooworker after a lifetime of fighting got great success with it.
Need to know your result.
Worked like magic!! While doing heavy lifting with reps, I pulled a muscle on the right side of my lower back and the pain had been nagging since. Had a hard time performing this exercise at first but after the shower 90% of the pain was gone 😃. Thank you 🙏🏼
First time seeing this did the exercise and it works pain has lessened so much. Pain is only on right side
I would like to thank you I been having a lower back pain for about 2 months. I saw your video yesterday and I did the exercise and the pain was gone I told my husband about it because he has lower back pain and did the exercise too and felt better he said that I needed to thank you so much for that exercise, THANK YOU we fell so much better 😊
You're welcome!
How is your pain now?
holy crap. i tried just now and pain level went down by 50%
Cspt
This is exactly what I and. everyone else have needed !
Great audio and speech is clear and easy to understand.
Thank You !
This gave me instant 50% relief thanks brother ❤️
What the heck, at first when I tried it with 5 sets of 60 seconds hold, I was dead sore the day after, thought I made it worse. 3 days later, the soreness in my lower back is pretty much gone, can still feel it a little but almost gone. Thank you very much! You earned a subscriber :)
when your doing it for one side of your back and then suddenly the rest of your back starts hurting;.;
This is unbelievable! I tried everything under the sun which didn’t work. This exercise brought instant relief. Thank you.
Thank you 🙏! Numerous chiropractors, doctors, orthopedic doctors, physical therapists, physical trainers weren’t able to do what you did in a few minutes!!!
This is a God send stretch. I hurt myself yesterday quite bad and never thought a stretch can alleviate the pain.
Thanks.. I will give it a try tomorrow morning,
The pain started while doing chores when I stood up from a crouch
I got a back pain due to lack of exercise and after getting a dislocation but i doing this regularly and suddenly found that the left side due to non mobility..but now i have figured out. Thanks doc. 🌞
'locked up' - that describes my low back exactly. I thought it was due to the spondy, or other issues I have with my low back, but just discovered this QL muscle is really the problem. Thanks for another great video with the right stretches to help!
I am so much in pain already done xray mri everything but nothing works. But today god help me through you thank u and i am subscribing u ryt nw.
OMG! Recently found your channel and want
to thank you so much...
I've a right side lower back ache for years and have been to physios with no great positive reaction. But just doing a couple of the above exercises I noticed a difference immediately and so quickly am ache free in only a couple sessions.. Now I know what to do will definitely try to include these exercises daily.
So do these work? Because I hurt my lower right back Playing basketball after deadlifting
How is your pain now?
Ya same and after a few stretches my lower right back pain diminished a bit. Ill probably have to do these workouts but man these stretches work. Finally something works!
Holy shit, this one finally worked.
2 years constant pain from weight lifting. I almost lost hope in life.... WISH YOU ALL THE BEST MAN ;)
My back is getting better !!! Thanks 🙏 I’m 15 and basketball practice has been hell. I felt like a robot !!!
Yeah for me I’m trying to work out because I gained wait during quarantine and the left side of my back is hurting so bad I’m only 14 so I shouldent have these problems
Thanks for this video. I've been having pain worse on my left side and have been searching for an answer as to why. I am going to give this a try and hopefully will get some relief soon!
I have pain in my left hip on the backside. I just applied this practice, I felt great relief!! Excellent Thanks.
Wonderful!
Wow and I thought my discs were hurting from training too hard. Thanks for this
Thanks for this! Tweaked my back yesterday and am really imbalanced today. Stretches have helped a lot in managing the pain.
I tweaked my back doing BJJ on Wednesday and was searching all over for one sided back pain. I open up youtube and your video was right there. Exactly what I needed my back already feels better! Cheers!
Bjj brought me here too 😵🤙🏾
Better get used to lower back pain 😅😂😭
Ok whats BJJ😂😂
Helpful with my lower back pain that was on one side!
This looks like what I’ve been looking for. I have MS, so I’ll need some help, but I’ve been telling my therapist it was back pain causing my painful spasms, but she and others have not been listening. Thank you, Matt, for this and all you do!
I did this simple move while watching the video and felt immediate relief! I will continue doing this stretch daily. thank you!
Me too 😊
I think you are the only person that can help me with this. So much pain for so long, no real diagnosis. I don’t know if it’s SI joint, periformis or sciatic. I’m a ballet dancer.
Been looking for a long time for the right stretch video on RUclips. Your video is the FIRST that really helped where I felt the good stretch at the right spot.
I had no idea what a QL stretch was but this hit the spot!
I'm glad I found your channel. I can feel medium pain when doing the stretches so I'm going at a slow pace.
I think this will really help. Thank you.
The left side of my back has been hurting for a few years now and I've tried alot of things with not much relief. This made it feel alot better in 2 minutes! Thank you very much for posting this!
@@lop001 can you explain? My back feels great today
@@lop001 Its a simple stretch, I didn't use any weight just bending over to the side, I've done many things to stretch it and it's never gotten any worse so this is the only thing that has helped so far.
Thank you very much I appreciate your kindness i get a great help from a pain I was having for number of years 🙏🙏🙏🙏❤️❤️❤️😘😘😘
Man, you're a life saver. I can already feel the relief. I would just like to know if I should do this prior to heavy lifting or it would be better to do these exercises earlier on the same day or after training? I do some heavy deadlifts, squats, weighted pull-ups etc.. and I usually get lower back pain a few days after.
I went through 5 videos before I ran into this one that actually helps to stretch my lower back muscles, thanks a lot!
Happy to help!
Thank you thank you thank you 💝 You are an angel 😇 Lifting people's pain away. May everything good come to you.
Omg! It's like years of tension being released!!!! Thank you!!
That sounds amazing. Like I've had massages that I wanted to cry because of how much emotional pain felt was being released from my physical body 🧡
OMG it is amazing! i am a powerlifter and recently my leftside lower back pain was driving me crazy. i finally realize the problem that caused the pain. thank you! tried several days and feels great again!
Hey, I heard your a powerlifter, I am too and injured or did something to my back while cleaning/deadlifting. Is that what hapned to you and id so will this video help me?
@@patrickkunz9978 it happened to me as well while deadlifting. My lower back ached real bad but this excercise helped.
Happy to help!
My QL situation was very bad. I eventually managed to unlock it but unlocking it exposed other major imbalances. I eventually found that I had a very deficient left lateral hamstring which when brought under load shriveled up like a bit of bacon in a pan. Very long and painfull process to remediate that but your videos have been very helpful. I really appreciate the empathy and hope about pain.
Thank you so much for this video been in so much pain but this has changed things for me x
Thank you SO much. I was diagnosed with lumbar strain and its been 8 months and have tried knee pulls and ab strengthening which give temporary relief but nothing major- and whenever i stretch to my side i get the WORST pain which i was never able to find explanations to online. thought I might have sciatica or something, but watching your video and doing the test I notice my left side is really problematic. Again, thanks a bunch :)
Glad it helped!
This stretch really works. I did something stupid while moving some heavy crap around yesterday and ended up with significant lower-left back pain. This pain made it suddenly difficult to get up from a sitting position. After three of the stretches I got up with no problem!
This really did help. I was having some soreness and pain in what I thought was my hip, but now I can see that it was my lower back. Thank you! I'm 51 and have been skating "aggressive inline" (at Skate Park / Bowls) last year, and this year for 2020 I'm trying to learn skateboarding (yeah, I know lol)
I've been doing "Body fit by Amy" 10min abs every day since Nov 15, and today I started a beginner yoga 10min session. I know that strengthening my core is going to help with the back pain too.
This stretch (just mins after) I can tell has relived a lot of the pressure. :)
tl;dr: Thanks! it helped.
Just tried this and wow what a stretch. I’ve tried loads to fix this and even after a few it feels more released. Thank you so much for sharing this 😀
Glad it helped!
Thank you for sharing your incredible wisdom and expertise. I woke up with terrible lower back pain and after doing these stretches the pain immediately went away. No doubt mobility is key!
Keep getting stronger and more mobile!
I've been having a horrible pain in my left side of my lower back thank God I watched this video cuz that stretch really does help
Thank you, I tried For a few minutes while you are illustrating and it eases the pain a bit. Hopefully will make me fell completely comfortable . I try to do the exercises now and again.
Thank you!! I believe this imbalance has been giving me problems for a long time! Other stretches, yoga, etc hasn’t worked
You're so welcome!
Thanks sir I am working with having factories tools I had lots of pain after ur video excersies I feel bit good sir
Thanks
Hi, Seriously, i feel much greatefull to you after watching this. thank you. thank you.
It helped instantly‼️‼️‼️
I went for a run earlier this morning after months of not running. After showering I had back pain
This video helped me GREATLY
Thanks
My left side is wow omg. Explains my lower left back pain need to start a stretch routine daily.
Exactly what I’ve been looking for
Age 44 male here. Been lazy and getting fat during covid19. Your going to help me improve
Miracle. Thank you! Mine is caused from repetitive movement at work and I have been suffering for a while, doing this one day has relieved it so much, I will continue.
So helpful thank you.
Useful and easy Thank u
I could barely bend to either side a few hours ago. Now I am actually excited that the pain that no one else could fix may actually go away!
Like so many others have commented. Instant relief. The simple identification and exercise helped immensely for pain I've had for years. So very grateful for your video guidance. Now to stretch and strengthen.
Your videos bring me so much relief and hope. Working through the FAI fix with a torn labrum. Gonna try PRP injection(s) and really commit to the Fix and hope for the best. Pain sucks!
wow i wish i knew this in high school so many stiffness nights and back pains and now that im a young man lifting heavy items my lower back pain has increased this video really help me thanks bro
Wow. You have really stepped up the personality from this video I noticed. Love it. Smart.
Thankyou so much I have a soccer tournament coming up and I had no clue what was wrong with me back. This helped so much!
Thankyou sir from my heart..it really worked
My guru ... thank all things awesome that Matt is in my realm xx
OMG! This stretch literally healed my back pain. I could barely bend over or even sit without pain. Did just a 2 mins of the stretch exercise and I can crouch again and bend over! Thank You!
You're very welcome 😃
Why does these back pain happend? Hurts a lot on my lower right side
@@Evelyn-vv6cs same here. It just hurts so much. Lower back on the right.
@@Evelyn-vv6cs no I haven't tried it yet. What about you?
@@kb2564 same here 😭😂
Thank so much! I hurt myself by exercising at 67 years old. I think I over did it. Your stretching instantly took away the pain! Will warm up more before exercising.
Thanks a lot brother! I squatted 75 kg for the first time yesterday and that gave me a lower back pain. But i found your video and it made me better
I am from India very good feeling 👍 thanks a lot
Thank you very much for this valuable info help a lot!!! God bless you
Sir you're a life saver. May God bless you tremendously
You are a blessing sir!
Wow! I did it a couple times and my pain is pretty much gone. Before I did it my pain was knocking the air out of me.
It really worked...thank u so much sir...
thank you sir! i tried it and it helps a lot. i only experience this pain after some hard workout with my abs in the gym.
Oh my I can’t wait to try....
One of the best video for my back pain relief. Can feel results instantly. Used to do forward and backwards stretch to relief pain but not so effective. Thank you.
Hopefully this helps me I have been feeling this for 3 weeks
Thnx bro for share your idea. You really help me. Thanx again
instant relief and understanding. Literally saving lives.
Been awake most of the night, lower pain in my left side going to try your stretches will let you know how I get on
How did it go
To all that are suffering from it, I wish you recover very soon.
I understand how horrible it feels to go through the pain. (Presently going through it).