Quadratus Lumborum Stretch (DO’S AND DON’TS!)
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- Опубликовано: 7 сен 2024
- Build muscle without creating imbalances here - athleanx.com/x/...
The quadratus lumborum is one of those muscles that often gets overlooked and it ends up wreaking havoc on your training. This deep back muscle has major implications on your training when it isn’t properly stretched and released. In this video, I will show you the best way to stretch the quadratus and how to make sure the muscle doesn’t get tight. I will also show you why trying to foam roll this muscle is one of the worst things you can do in trying to fix it.
The quadratus lumborum is a muscle that has attachments to the rib cage, lumbar spine and pelvis. You can see just by where it is attaching that it can have some major influence on your posture and safety of your lower back and entire torso. Its main function is to either hike up the hip if you keep the torso fixed or to bend to one side if you keep the legs fixed.
When the QL gets tight you will most often create a pelvis that is tilted up on the tight side. This can be a major problem when you try and squat or deadlift with a pelvis that is tilted. Your ability to distribute weight evenly through your feet is greatly impacted as is your ability to generate equal force. You wind up trying to pull or push asymmetrically which places a great deal of torque on the lumber spine.
Injuries to the lower back happen most often because of a dysfunctional quadratus lumborum that is already present. This muscle tends to get easily tightened because of the positions we place ourselves in during sleep or while sitting. Both of these activities occupy a great deal of time during a single 24 hour cycle. If you lie on your side at night you tend to tighten the QL on the side that is facing up. Also, if you sit on one cheek for the majority of the day, the quadratus on that side will tend to get very tight.
Regardless of what is causing your tightness however, you will need to work on stretching the QL while also mobilizing the tissue itself to improve its quality and pliability. You can use a lacrosse ball or even a fat grip to get into the area of tightness. Here you want to floss the muscle back and forth through the compressed area to help break up any adhesions that have formed in the muscle belly far away from the origins or insertions.
Using a foam roller to get at this muscle is nearly impossible. Not only is this muscle deep in the lower back but it is also rather small and unlikely to be pin pointed without over involvement of the structures around the quadratus. For instance, rolling will likely wind up hitting the lower ribs or even worse, the lumber spine itself. This is one of the worst things you can do as both are likely to either cause further spasm or create a discomfort that prevents you from being able to relax and truly release the muscle.
For a complete workout program that trains you safely while helping you to pack on muscle size and strength, head to athleanx.com and get the ATHLEAN-X Training System. With a program created by a professional sports physical therapist and strength coach, you can be assured that the workouts are tested and proven to deliver without putting you at risk for unnecessary injury.
For more stretching routines and videos on joint mobility and flexibility, be sure to subscribe to our channel here on youtube at / jdcav24
I am 15 and for the past 3 years, I have had this pain in my low back/ hips and I haven’t been able to play sports, and i have always been very athletic so it really brought me down and even was depressed at one point. I fell in love with working out about a year ago, and I’ve been feeling the same pain after every workout, which has really affected my motivation. After so many PT and doctor appointments, nothing has helped, except this RUclips video. Thank you so much this has really changed my life in so many ways. Can’t thank you enough.
Bro really feel u
Are you able to squat and deadlift pain free now? I’ve had this issue for the past year and half
Bruh ur pfp. It’s so disgusting and I’m actually disappointed smh.
My back hurts everyday. I love to work out and hell I even got best physique in high school before I graduated year and half ago. My back hurt then, but I was able to move past it even though it was a struggle. But in recent, it has really gotten to me. I have been so demotivated and haven’t worked out for about 3 months now because of it. Everyday I think of how much potential I have lost ever since I strained it 4 years back. It also makes everyday tasks even more difficult then they have to be. I am nothing more than a depressed piece of garbage now.
@@dremill1882 I really feel you here. I'm 20 I used to work out for an hour or 2 every day busting my ass. Doing workouts my friends couldnt keep up with I sustained a knee injury(unrelated) & it was my slippery slope. Now my back fucking kills me from doing day to day activities. I've started stretching more often. But I feel you on that sense of self slipping. I used to pride myself on my physical capabilities. All that being said & put aside. Dre my boy, you gotta get your ass up & at em. Start a mean stretch routine. C'mon bud I'm rooting for you.
I had back pain for over 2 years and the first exercise fixed it in 5 minutes, my life has changed since I watched this video. That was 3 weeks ago and I have been doing this stretch everyday and am still pain free.
That's so awesome!
Is this really helpful???
S5 0014 81 can you tell me where the pain was?
So are you fully recovered?
BS
Im a physical therapist and i find your videos really clear and inspiring. I suggested some of your exercise to my patients. Thanks!
Saimon eSSe same Im a pta and my therex classs were kinda crap compared to what ive learned from this channel. My ci’s liked him too
Ok. So what were you learning in school; just the basics. So where does a student go to really get educated.
Yes, that's why I come here. Going to chiropractor is like pissing in the wind. The back pain comes back or the pain could have been straightened out with a youtubevideo. Thank God for youtube videos. I listen to many Doctors for free on RUclips:) Not really free because I pay for cable network but a lot cheaper than going to Doctor.
@@victoriamatthew4422 not always like that
@@victoriamatthew4422 its just that he has better methods. Doesn't mean the method is poor
Jeff is God sent.
It's been a weeks of me worrying about kidney stones getting x ray, ultrasound, blood test and urine tests.
I'm relieved.
Can't thank you enough...
Hi I’m also having issues with my kidney pain I think because of tight muscles. Was this also happening to you?
Omg SAME. Was having ultrasounds for kidney stones, ovarian cysts, and gallbladder issues. And it was the QL the whole time. Crazy how bad it was and how much pain I was in in the back and under the ribs.
@@gailbalfour2776Holly smokes. I went into the ER five years ago, and they said I had passed a kidney stone, but since that day, the pain never left. I would get it once a month, sometimes more. I started to worry. A lot of fear came in. So I went to a urologist after five years, and they found nothing; I even got a second opinion from a family friend's urologist; then my uncle, who's a doctor, told me he thinks it's muscular. The pain burns. It would even go down to my testicle and groin. It's nasty stuff.
Jeff I am a deployed soldier in the Middle East. We do not have chiropractors out here just less than adequate Army doctors. I was about to go to sick call to get my lower back looked at. I did you video and have instantly started to see and feel progress. This is a stretch I will be doing on a regular basis especially before leg day. I appreciate what you are doing so much and I look forward to utilizing your workout tips and scientifically proven techniques. THANK YOU!!!
Thank you for your service brother stay well and strong.
Thank you for serving!
How does it feel killing little kids there? Must be nice ?
Thank you. Stay strong!
Haroon Danyal Idk ask 90 percent of the middle eastern men there who beat and rape the women as well as kill children on a daily basis. The children I have seen there love the US troops and the real men who actually care about their families see value in someone sticking up for them and driving terrorist organizations and dictators from their country. You don’t like the way we operate then you do it yourself. Bet you haven’t done a damn thing for them!
Years of back pain gone after 1 week of this stretch 2 times a day. Jeff, your channel has improved me beyond measure. The back pain I lived with was robbing me of a complete life because the pain effected everything I did. I cant thank you enough.
I have one question this get worse when u seat!? I feel that pain when I feel stiff on both sides. I don't know what to do. That happened to me after drove I still like this for weeks both... Around my hips
Discovering this workout has solved an issue I have been dealing with for the last 10 years of my life. I have been through chiropractors, physiotherapists, etc and I had not been able to being diagnosed but today I just happened to found this and it has unlocked my back miraculously. Thank you!
for real?
As an equestrian and one who works in the barn all the time I have had bad lower back pain for along time...multiple instances of pulling it out so bad I couldn't work...went to the docs and ended up getting meds for temporary relief. And all it took was the appropriate stretching technique.
A true hero
As someone in their mid thirties who has never had back issues, I’ve thrown my back out twice in the past month and had no idea why. This most recent time I’ve been bed ridden for the past two days. So depressing. I’ve gotten a massage and been using meds to remedy to no avail.
This short video has brought me instant relief and I feel like I have my body back. Now I understand how I’m injuring myself and how to recover. I am so beyond grateful for your content. Thank you truly.
Man my lower back feels amazing after just one stretch. I felt a muscle i've never felt before.
1:48 Sit in 90 to 90 position-sit with legs in running position, against the ground, both at 90degrees. Right leg forward, right hand on ground for support and lean left arm straight out, going opposite direction of left leg(then alternate) make harder by leaning more into the opposite direction of back leg, leaning downward.
3:22 Stretching isn't enough, you want to work through the middle part of the QL. Lie on side with lacrosse ball under left QL. Left forearm on ground for support, right leg bent behind left leg for support. Left leg extended straight then lift, bend into hip hiking, in external rotation, and then extend left leg back down, point foot and turn leg inward, pulling hip all the way down, repeat xtimes, and then alternate.
Can I do these stretches before working out?
Miracles do happen, I have been battling the backpain for the past 2 years and was trying different ways to find a cure. This video really helped me. Just the first one is more beneficial ❤️❤️
Jeff: "If you sleep like this, it could be the problem."
Me: "Huh. That's how I sleep."
Jeff: "If you sit like this, it could cause this."
Me: "Huh. That's how I sit."
Jeff: "Don't roll out this, it can make it worse."
Me: "Huh. It has gotten worse since I started rolling it out. I should try the stretches."
*Does stretches and hears a heavenly high C chord being sung by angels as Jeff appears with a golden halo*
*Me, feeling confident, nod to Jeff and continue on with the lacrosse ball move*
Me: "OMFGIWOWOWOWOWOWOWOWOWFUCKFUCKFUCKFUCK"
Guitar Ninja Cat +1
My experience exactly!!! This was an amazing revelation
This is everyone's experience.
Ha ha , you said it perfectly.
I felt this
I’m a professional athlete and personal trainer and I HAVE LEARNED SO MUCH FROM YOU IT’s INCREDIBLE! Thank you for all that you do and for all of your knowledge!
You are a godsend! I sleep on my left side now due to right neck and shoulder pain (epicondylitis AND impingement plus prior ACDF C5/6-6/7) BUT that would make so much sense why THIS issue has gotten so much worse and has begun to pull my pelvis out of alignment on a weekly basis for almost 2 yrs!! All PT's and chirop's have been missing this thought I've mentioned it SEVERAL times - so nobody has told me how to FIX it - and I have seen alot of foam rolling ex's on this but I can't lay on a foam roller and move myself around anyway, I'm 57 and weak all over. Thank you SO much for making this video!!! God bless you - keep 'em coming. My husband started following your shoulder and pullup videos too!
All it took was 1 stretch each side and I’ve been what seems cured of a deep routed pain that was the last major problem in my road to recovery. It’s taken many steps and hard work to get where I am. But this just completed it. So I thank you.
I had a deep routed pain on the sides of my waist which seemed to be connected to my glutes. It was encompassing of the front of my pelvic muscles and to the back of the hamstring. I had intense cramp like debilitating pain in which I was paralysed. I thought it could have been nerve problems and siatica. Luckily this was curable and it literally just took the first stretch. Thank you so much 🙏🏾
Same here!!
Hey did you get the pain after doing squats/deadlifts? I get it right in my lower back just above my but and wondering if this will help?
Describes my current situation. I've been thinking it was sciatica this whole time
Aaron I have had the same thing. You’re saying this one stretch fixed everything? Like that was causing the weak glutes and other issues? Did you still have to go stretches and exercises to strengthen your glutes?
@@seanwood6749 Sorry Sean I missed this for some reason. I pulled my bag ages ago and have constantly had problems with my muscles. Mainly a lack of maintenance. But when you are young and it doing things under guidance you miss those things. I used to get a lot of pain lower back (still do if I don’t do minimal stretching). But the pain I had was excruciating. Like a knife being jacked into me every now and then, unannounced. Using the first stretch it literally helped me lengthen those taught muscles and cured the pain for me. Haven’t had the same problem since.
I've spent a year plus in physical therapy trying to fix this issue, going to multiple doctors and they were never able to identify the problem. These stretches have helped me so much and I'm so grateful you put this video up. Thanks Jeff
No way! Just doing the first strecth did it for me! Thought it was sciatica or herniated disc but it was this muscle that has crippled me for over 10years and other videos was not cutting it like yours thank you so much sir! Blessing from New Zealand!
This video just gave me my life back. Seriously!! Been suffering off and on over three weeks. Been on muscle relaxers, anti-inflammatory, and steroids for four days. I did one stretch before this video. Then followed along. Wow!! Instant relief. Thank you. Happy Subscriber here!! 😊
I've had a bad back for years, after putting into practice what I've learned from the videos over the last few months I'm now pain free and feel like a new man, Amazing
This is why I love the internet! I checked my painful area on zygota, searched the muscle's name, and here it is, the solution for my 20 years problem in a 6 minute video. I am in tears. I've been up since 4 becaues I can't sleep at all, rolling over and over cause of this discomfort. Jeff, you made my day, I 'll buy your program today, because you start with correcting imperfections first, and building muscles only after that! excellent approach, THANK YOU!
Damn...Jeff just cured me. He is so deserving of all his followers. Thanks Jeff!
Thank you so much for this. This is the exact muscle that has been troubling me for about a month, due to a muscle spasm from overwork. I could not figure out how to stretch-relieve it, got muscle relaxants from the doctor for the massive neck and back pains...the medication and rest helped but did not fully heal it. In fact it would resurge if I did physical activity, even running.
And then FINALLY found this. Already feeling so much better
I was nearly tearing up from the peaceful relief that had come at last. Honestly thank you so much, you made my life so much more manageable because of this. I can finally exercise how I want as long as I do this stretch daily. God bless.
For all the negativity of the internet, people like Jeff putting videos like this up that help SO many people who have consistently been failed by professionals prove there is good out there!🙏🫂🥧
Two years of this pain while running for more than five minutes figured out and gone with video. Thanks a million
This is gold right here. Been suffering from pain & discomfort for four years. No one could give me answers or actual help. So thanks!
I did so much yoga to fix my back pain, and this video solved it in 6 minutes. Thank you thank you thank you!!!
Exercises :
01:17 for cause of tightening due to sleeping/sitting on one side.
01:53 for Quadratus Lumborum stretch on the tight side.
03:05 for stretching and squeezing the middle of the QL muscle using a thick rope
Thank you
I'm shocked about how many people had the exact same experience I did because of this video. I had suffered with pain for YEARS because of this issue and your video fixed it almost in a day. That was about a year ago and the pain hasn't come back. I still do this stretch from time-to-time in order to make sure it never comes back.
I did everything I could to erase my lower back pain for the past 10 years... this video changed everything, thank you so much for giving me back some quality of life!!!
This video has changed my life. Years of back pain and not one doctor ever said it could be my QL. My quality of life has improved almost 100%. The back pain I had was preventing me from getting good sleep at night, which was leading to so many other health issues. Now, I'm sleeping better and all those issues have gone away!
I have some lower back pain that comes back every 6 months or so for a period of 2 weeks. I usually takes those weeks of to heal. This video brought me instant relief and after doing this for a few days I've got no pain left anymore. Thank you Jeff, for always providing us with your genious content!
this guy is a pure genius, love how everything is anatomically backed up!
I have been injured for a year; messed up a squat during warm-up and have had recurring SI pain. Got all the scans possible with no solution only to have doctors tell me "I'm fine". It was such a depressing experience to have the fear of never working out pain-free again. About a month ago gyms opened up and I chose to workout through the pain (as I had "clearance" from the doctor and some NSAIDs) working on my deadlifts and squat carefully, focussing on stretching and proper warm-up and PROPER TECHNIQUE. Taking on a bit of home yoga, PT with a lot of back and forth on my injuries and THESE STRETCHES have made the pain slowly go away. Thank you so much Jeff for giving me basically my confidence and my LIFE back!
I cannot even describe to you how thankful I am for this video. You know I've been looking at the psoas stretches hip flexor stretches hamstring stretches for relief and some of the low back tightness I have after stiff leg deadlifts goblet squats bent over rows. And I get some relief from the basic stretching and recovery work. When he opened up the video talking about the dominant sleep side in the hit position I mean a lightbulb just clicked this is just amazing. Thanks man I'm actually listening to you on the Andrew huberman podcast right now.
How did you fix your sleeping position?
Hi Jeff. I'm Cathy, and I've been a massage therapist for 30 years here in the PNW I'm in love with the human, and it is always a pleasure to find a video to send to a client to help he/she/they with something they are dealing with if we can't Facetime. This is an excellent QL video, just enough info and not confusing. Your choice of sitting stretch is a good one for easy access. APPLAUSE, I'm a new fan. Thank you for your help
I can’t thank you enough Jeff, I’ve been stretching my lower back and it always seemed like something was missing because the pain was still there. Only after 2 days of doing just the first stretch that you showed, my lower back pain is gone and I can breathe WAY easier. This video was heaven sent thank you so much. I’ve been doing this coupled with the rounded shoulder stretch and my whole body just feels a lot better. It’s an amazing feeling, thank you for all of this.
Jeff! I am a PT and your videos have helped me help my athletes by clearing out the cob webs in my head and giving some great different ways to perform stretches and strengthening moves. Thanks!
First stretch I didn’t feel any stretch tried a few times
2nd one on a tennis ball - absolutely did thank u!
I had a persistent aching back from a lot of gardening work (bending down, raking etc) for a couple of months. These stretches have nearly cured it. Would recommend also the 'ballerina' stretch. Doing these 3 for a few days = massive improvement.
Uneven hips and scoliosis, 5 physios and havnt had this this stretch yet, thanks!
Any update?
@@mustafar no silver bullet mate still got scoliosis, some relief with this
age s video on YT about fixing scoliosis in 4 mins (obviously not) it’s 4 mins worth of stretching to do in the morning and night see how that helps
@@GOATLAVISH777 yea I have seen this, because I have more muscle I use the isolateral machines in the gym so its almost similar to this, actually helping alot with the muscle inbalance pain now
@@ayjie6829 Hi age, I have a similar situation where I seem to have functional mild scoliosis with uneven hips (right hip higher than left) and uneven shoulders (Right shoulder lower than left). Has this exercise helped with levelling out your hips?
I've been rolling my QL for months but the tennis ball with the leg movement works so much better. Great video!
This has been a problem area for me for years and I have to say, after doing these stretches for a couple of weeks it’s been heaven! Thank you kindly Sir!!
Spent thousands of dollars on Physio, acupuncture, massage….i didn’t believe it was an L5/S1 issue. This makes sense to me as I am an extreme hip hiker in sleep - even asked the Physio whether my sleeping position would have anything to do with it? No he said. I did these stretches yesterday and woke this morning feeling so much free-er this morning. Wow! I’m beyond excited having suffered terrible lumbar back pain (right side) for 2 + years. My heart felt thanks to you Jeff - you continue to help so many people for free🤗 Bless you xxx
Jeff, you don’t miss. I always know that if I search athlenex and whatever part of my body is jacked up you will have a way to fix it. I’ve been trying to stretch that damn thing all morning. Gym at 4 and I did something that aggravated it, had to leave early because the pain was for real. 5 hours later and I finally decided to search...thanks again brother!
Jeff, You are a life saver! I owe you so much for the solid advice you've given on this channel and how much knowledge you bring forth to the table, not only to help me fix my bad habits, but also to give me the understanding that backs up my practice. I've been using a foam roller to cure this muscles pain for so long and suffering after my deadlifts because of my lower back. Thank you so much for this vital save!
You absolutely nailed it! I’ve been dealing with my right QL being tight for sooooo many years. It’s thrown my hips out of alignment and creates so many other problems ... thank you for sharing
HI JEFF, I'm a neurologist but also a patient with QLs that are tormenting me... I find your observations and suggestions very helpful ( after seeing many previous videos and recommendations)
How are u? Did your ql pain goes into your buttocks?
I’ve been having lower back pain for 4 months now and cannot pinpoint why. Been to doctors physio masseuse chiro but they still cannot fix me. I cannot bend forward without hurting. I tried this but the pain didn’t go away but I kept at it due to other peoples comments. After two days of doing the first stretch, maybe 10 times a day and 2 mins each time, I feel 70% better. I can actually bend forward without hurting! It still does go back after awhile but I’m very hopeful! Will continue with the stretches! Thank you!
OMG I have watched 50 videos on muscle tenderness in this area and everything covers injury which I know I don’t have. This video is muscle sorcery. For months, whenever I massage my back, I have a lot of tenderness (but it feels good to massage it) in my right side. Investigating the sensation, I followed it from my hip to under my rib and along my spine but it feels deep. I couldn’t find any info on what it could be or why I have it. I am a strict side sleeper on my left side (habit after 3 pregnancies) and that’s exactly what’s described here! I’ve also been trying to roll it out with a foam roller 😂 I’ll kind of hit the spot but can’t get enough pressure on it to get it to release and it ends up just hurting my ribs or hips 🤦🏻♀️ Finally some relief and answers! I’m going to binge the rest of the videos because I have been living in so much pain and have so many other muscles I have just given up on. Thank you!!
THIS VIDEO IS EVERYTHING! Thank you! I've been going to the chiropractor repeatedly and I can't get rid of this pain all around my hip. It was explained to me that my pelvis was tilting forward and raised. I didn't get good advice from my chiropractor about the surrounding muscles so that I can help myself at home with the pain I described. I rolled up a towel and did the last exercise and already feel a huge difference!
I'm hoping that with treatment of the muscles and tissue in combination with the chiropractor that my adjustments will hold better and I can be rid of this chronic pain. So stoked I came across this video! 😁
Do you feel good now ?
I felt completely pain free the first minute after doing this, as in, feeling like I have a fresh body. Feel some small aches again 1 hour later but this definitely helped a ton already! Thanks a lot Jeff
I can't believe he only has 3.6M subs... Everyone that works out or exercises should be following Jeff
CreosAbsolute, 3.75m now!
6.5!
@@johnnyc790 Wooo, he nearly doubled it in just a year. Business is on fire!
@@SjoerdWess 10 ;)
I'm a 65 yr old "athlete"... exercise advice from Athleanx allows me to keep pushing my workouts beyond what most folks my age...
I like Jeff so much. Very very thankful for all these videos he freely puts on youtube. I used to watch random female "fitness gurus" on here, but now I only watch like 3 people. All men too. But mostly Jeff. The quality, content and experience he has to offer is left unmatched.
Thanks a lot Jeff! The QL on my right side has been irritated for several years ever since I aggravated it playing basketball. The combination of this mixed with the wall slides, side planks and some posture strengthening exercises seem to be giving me great results after a couple of days of use. I’ve tried a lot things but this actually addresses the area and some of the other exercises address the weak areas around it...
Jeff you are an incredible person! Thank you for your contributions and your commitment to our health and wellness.
Cannot believe I'm just seeing this! I've been an avid fan of your videos for YEARS! And this was like the hammer to the head of the nail on this problem I was beginning to consider a chronic condition! You're a freaking BLESSING and you give out so much that I can't help but to support what you do!
My backs been killing me after a long backpacking trip. Jeff’s incredibly professional and knowledgeable and he just saved me a lot of trouble with this part of my back. Def gained a sub Jeff, thanks man!
I am so grateful for this video I've been walking around sideways for quite some time now with a lot of pain on my right side going to the doctor asking them trying to find out why am I hurting the way that I am and came across your video and I am so grateful God bless you I will follow you from here on out you have been the answer to the prayer a why am I in so much pain thank you again🙏🙌
Me too. I walk crooked on my left side. The pain is so bad. I can take maybe 8 steps while straight and then in the 9th step pain and sideways walk. Ironically, walking backwards is effortless.
Been having QL back spasms for four days, got it treated with acupuncture today, and watching this I realize I sleep on the same side all the time with my leg hiked up 🙄 I better start the stretches, thank you for this!!!
Hi were you able to fix this issue?
Absolutely insane😂 instant relief i cant believe it. Most helpful person ever with these videos
Bless you, Jeff! You just healed my left lower back. Cheers from the Philippines!
How long did you have issues for?
I am having this left side QL pain since last week and just stumbled upon the video. I go to gym daily and also do deadlifts with proper form, still I started having severe back pain on left side. I had no idea why this was happening and also the doctors and physiotherapists were clueless. One minute into this video and it struck me, I have a very bad habit of lying on my favourite side that is my right side and scrolling through my phone for couple of hours daily.
Obviously, I am going to try these stretches and 100% sure it will help me as know I know the exact reason for my pain. Thanks Jeff.
Can you please 🙏 update, did your issue resolved
I used to watch physical therapy videos from a wide variety of channels to gather a consensus view. I don't have to do that anymore. You have gained my trust. I have been in pain for decades and didn't know how to fix it. I appreciate your direct approach and the lack of distracting music too. Thank you so much.
Thanks for the information I've been doing this stretch for about 2 months now my hips are even my right hip was a good inch and a half higher than my left I've been going to the chiropractor for almost 2 years trying to get things straightened out nothing ever seem to work constantly felt like my lower back needed popped again started doing this stretch about 2 months ago my hips are now real close to being even my lower back feels better than it ever has or at least better than it has in years again thanks for the information really appreciate it
Did you do the stretch on both sides or only one side?
finally found a solution to my lingering lower back pain! thank you jeff for this.
The first exercise got rid of my back pain in literally 5 minutes. Have been suffering for almost 2 years with bad back pain. I sleep on my left side and the right quadratus has been sore for a long time.
Do you still have problems?
Just watching this stretch gave me such relief! I’m a pianist and this issue has made it impossible to practice. So grateful to you!
You are the FIRST PERSON Ive watched that fully understood and accurately pin pointed tha pain I get periodically. But when I get it...its terrible and lasts for days. Yoga seems to help but I'm still not sure which pose is actually being effective. YOUR poses are a bullseye! 🎯Thank you!
Can you do a video on SI joint dysfunction?
My whole life suddenly makes sense.
Jeff is the GOAT.
Na, Jeff is the COW
Several years of physio and nothing helped. All it took was a video from Jeff.
most problems like this are very simple to fix, just need some actual good advice. Fixed tons of posture and muscle imbalances thanks to Jeff and Functionalpatterns
for real. this guy is amazing. so much awesome free advice it's ridiculous.
He's the Tesla of the fitness world
+lesenfantterribles Hopefully he does better than Tesla. Tesla got screwed over and went mad near the end...
The Maxwell of muscle
I’ve had QL pain off an on for years. I’ve tried Chiro, PT, massage, rolling, lacrosse balls, wall glides, etc. All helped temporarily. This stretch though…..it’s a miracle! After suffering with debilitating QL spasms for 2 weeks I was seriously considering seeing a doctor. I could hardly walk due to QL cramping that would take my breath away. Yesterday with the assistance of my husband I got on the floor and did this stretch. It honestly didn’t feel like I was accomplishing much. After stretching a bit I then “flossed” the muscle with my lacrosse ball by lying on it and raising my leg up and down and around (I’ve used this ball technique for temp relief in the past). Immediately upon starting to get up I noticed I wasn’t cramping and could even use the muscle to get up instead of clawing my way up using my hands. My QL was a bit twitchy after, but I’ve chalked that up to residual inflammation. I just stretched again because my QL was feeling slightly crampy, but nothing like it was 48 hours ago. Before stretch-could barely walk, gasping in pain from spasms. After stretch-99% normal, only slightly twitchy. I’m considering starting a religion around this stretch!!
The older I get the more I consider you like a wizard, seriously you got solutions for every little problems that even doctors seem clueless about.
Today was the first time I've ever properly stretched and rolled this muscle and standing up felt like i was taking my first steps all over again... as a 21 year old. Thanks Jeff.
You are a savior. Education is key and I thank you for your life long dedication towards successfully educating the world on proper techniques. Seriously, thank you.
Ahhhh, you just answered my recent injury question! Bullseye. Now I know exactly what I did wrong and what is actually injured.
Thank you!
Many years, many doctors and many therapists and nothing. 7 minutes is all that it tooks. Thank you so much.
I am a nurse, your explanation of why this happens to us is clear and concise. People love the why. I started these and canceled my MRI because the relief was 90%. Thank you!
Its incredible. This really helped with pain on the right side of my lower back. Just from one stretch
Is it gone now?
@@factmonster1331 Stretch improved pain temporarily. After doing too many stretches and too heavy deadlifts I herrinated 2 disc. Be careful, because underlining issue probably isn't ql muscle. I think best thing to do is take one month off, and only go for walks. That will resolve most of the problems that are in initial phase
@@airchairairflare thank you so much my friend.
@@factmonster1331 No problem. Take care and good luck.
i have a same problem my friend in the right side lower back pain before two years it happened in the gym when i do deadlift and when i do some Bending works then the pain starts again..I'm so upset I can't even go to the gym😣 can you tell me the solution
My muscles just wanna be big and strong. My tendons, joints and ligaments all say fuck you.
You and me both, friend.
Lol!!! to true.
lmao I feel ya bro
Tanpreet Singh - I was born big boned, and still today I am big boned, not fat! For the millionth time, I'm not fat! I'm big boned! But, my Drill Instructor in Boot Camp didn't buy the big boned line, he just straight up called me a "Fat Ass"! But only for a few weeks until I lost almost 35 pounds. Then, all of a sudden, out of nowhere, I wasn't big boned anymore! LMAO!!!
+Jim Stolze So You Have No More Big Bone ? LMAO
Jeff, you do not know how ON TIME you are with this video, I swear!!! Ive been suffering with this kink for quite some time now. And I was getting ready to contact a physical therapist, opt out and going to try Barre classes instead. Anyways, thank you so much for that little tip. And especially about the foam roller. I was going to roll right on it as soon as you said not to use it lol. I just want to know if a Tennis ball is better?
from personal experience, a tennis ball is just too soft for me. I can't really put enough pressure on the tissue, so I always use a lacrosse ball for these techniques.
Thank you for your input! Going to get that ball as well.
Holy crap me too. I thought it was a deadlifting injury but now i'm pretty sure it was from twisting sit ups on the decline bench. It took a while for me to locate it but I've been using a lax ball and tennis ball, hitting multiple angles. I've also been able to reach it with a softball, placing it around the oblique as if you were going to roll out the psoas. I can really feel it when slowly rolling the softball in a lateral direction, breathing deeply and allowing my side to sink deeper after each exhale.
I also literally just noticed it about a week ago
If there is a lot of tension in the muscle, if pain is present or you are not used to doing self-massage then sometimes you may start out with a tennis ball as it is softer and may be all one can tolerate. As time goes on and the soft tissue becomes more pliable and comfortable to pressure then one can graduate to the harder lacrosse ball.
As a first time father of a current 9 week old, this saved my life. No matter what video I watch, @Athleanx delivers
I’m nursing a sore lower back right now from lifting, and I’ve watched 4 of Jeff’s vids that have given me some real knowledge on pain relief, and future stretching and strengthening!
No lie, I cried like a bitch when my back started spasming
you teached me more than my doctors did....i love you man......:D
Goddammit, I've had back problems for years and after just 2 minutes of stretching the right muscles, they start cramping up massively which I sat out until they relaxed which was unpleasant to do to say the least, back-pain gone.
Fuck you public education, why couldn't you teach me useful shit like this.
MG !! , i am suffering form same issue , my one hip is tight and another in pain , i actually tries all stretches nothing helps , just seen jeff"s video pointing muscle on thumbnail , and when i followed the same stretches ,
YOU KNOW WHAT HAPPENED - IT WORKED LIKE MAGIC AND NOW MY BOTH HIPS ARE ON EQUAL LEVEL , thnaks jeff , you mean god to us !!!
Greetings from Germany. This is what I have and no physician ever helped me. Now everything is clear. Thank you !
Glad everyone is having great success with this. I on the other hand must have the world's most perfect quadratus lumborum, because I feel nothing from the stretch. LOL
Same I wonder if we just did it wrong. There's pain deep in that area so I feel like it's that muscle.
@@NoFapKing Might be your kidneys if theres pain deep in there, but the muscle seems fine idk tho just my two cents
Try engaging your upper back to pull your shoulders down and back (remember to relax your neck) and try reaching upward and to the side before trying to lean forward. At first i didnt feel anything either but i know for a fact my left side is messed up. So i tried again today and felt a crazy stretch deep in my stomach and to the side.
@@aunox5657 nah my kidneys are fine. There's other ways of doing the stretch that are much better. I do a side bend type of stretch and it hits the QL perfect.
@@NoFapKing maybe a kidney stone
Hey I actually had and still feel some pain in that certain area. I never knew it was that. Thanks Jeff
Great information! Much needed for us old guys.
The only effective stretch I found for QL! Thankssss a million Jeff
This video is awesome thank you Jeff. Have had lumbar pain for a while and when I discovered this muscle it has gone away almost entirely.thanks!
Can you post a workout video for people recovering from lower lumbar herniated discs? I currently have L4/L5 herniation with some DDD. workouts, stretches etc.
Hi! Did you find any good exercices for your problem?
I did, I've been doing yoga, and have found the Pigeon pose stretch to be the best stretch
Appreciate the way you explain things. FYI I'm female and I'm not a fan of your female channel (if it is yours). I learn more from watching your videos on this channel even though some of them aren't for me.
Jeff has a female channel!? I watch this channel because I trust his advice to be solid, but my focus when exercising is getting toned and strong rather than "big" muscles like the guys. I'd love to find a channel that gives knowledgeable advice like this for women, from someone who can help dispel the myth that women can't lift heavy without looking "bulky". That myth needs to die.
Its cuz females only work their glutes or abs for 10 minutes they dont need to see this
+volkan9196 no females can also get injured in lower back
lol stupidest thing I've read today
ttkok11
no they dont work hard. they only do some crunches then leave the gym
Jeff is a gym Jesus
Younes Bensouane Except Jeff is real ;)
Jefgymsus
This sentence sounds good
Stealing it. Agree!
@@nikolatesla6992 lol Jesus was too
Last year somehow When I was picking something up , suddenly I felt this pain in my right lowerback area. I have never felt this kind of pain , i couldn't even stand still or walk . After that I went to bed was taking rest it was gone . So I didn't worry that much . however it was coming back and going off on my own . Last night , I couldn't even stand still , i thought if I sleep it off i will be fine . But it didn't . Even few minutes ago I was crying . Thank you sir , really thank you ..I am going to continue this 🙏
Really worked for me. I had lower back pain for weeks, then I tried this and I got a result in a day! Thank you so much.