Hey Reader,

One of the common causes of side lower back pain and tension is a tight quadratus lumborum muscle.

And I’ve put together a list of amazing stretches to help you release this muscle so it can stop pulling on your pelvis.

The QL is a deep muscle located in the back area and part of the deep core.

A tight QL can cause intense lower back pain due to prolonged sitting or compensation. It’s also attached to both the spine and pelvis...

When it tightens, it causes pain in the upper hip area and the lower back.

I've put together a list of 12 effective stretches that will relieve this tension and lengthen this muscle.

​Click here to see the quadratus lumborum stretches.​

I’ve already heard from people who tested a couple of these stretches and could really feel the side of their lower back 'opening up'... So definitely give these a try.

(This time of the year can be hectic, and many of us feel burned out. Taking just a few minutes each day to do some back stretches can help you relax and let go of all that built-up tension)

If the tightness is so deep that you’re still experiencing pain, I recommend you give this release technique a try…

If you have a massage ball or tennis ball, you can use it to get a more effective release.

• Place it on the side of your spine just below the rib cage area.
• Lie down on the floor and press as you move the ball slightly down with your hand.
• You can also do this release standing against the wall.

I recommend doing this release and a few stretches twice weekly for best results.

I hope this was helpful!

Sofia

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12 Quadratus Lumborum Stretches Relieve side lower back pain and hip tension. Get The Stretches

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Pain Relief Xmas Holiday Kit is Here! I created this kit specifically to help you keep chronic pain from disrupting your holidays, relieve pains and discomforts, and end the year strong! Grab The Holiday Kit → Recommended Programs: ​Release Your Hips​ ​Piriformis Control​ ​Strong Glutes​

Stay Strong!

Sofia Habity Certified Strength Coach, NASM Corrective Exercise Specialist

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