Back Pain? Try this QL Release! [quadratus lumborum]
🚨New QL Release🚨
I did a QL release a few weeks ago but here's another way to release that overworked QL muscle! Here's a little refresher on your QL muscle👇
It can cause you all sorts of back pain and refer pain into your hip and glutes. Having a tight QL can mean frustrating back pain that can cause way too much trouble😰
What does the Quadratus Lumborum muscle do?
It's located at the top of your pelvis and attaches on to the bottom rib and the side of your spine. It helps you
▫️Bend to the side
The QL can also refer pain into the butt and side of the hip!
Symptoms of QL Dysfunction!
🔸Deep, aching in the low back, often worse in sitting or standing.
🔹Pain with coughing and sneezing.
🔸Pain rolling to either side when lying on your back.
🔹Pain can refer to the groin and mimic sciatica symptoms.
🔸You may have one side of your pelvis lifted higher than the other.
HERE'S HOW TO PERFORM THE QL RELEASE!
1️⃣ Start by finding a wall or a doorway. Anywhere you can prop one leg up and lay the other flat.
2️⃣ Grab your favorite tennis ball or lacrosse ball.
Lay on your back and place one leg on the wall, so your knee creates a 90-degree angle.
3️⃣ Keep the other leg fully extended. *We're bending the knee, so our low back stays flatter on the ground and helps us get enough pressure on the QL!
4️⃣ Place the ball on the QL.
5️⃣ Now roll towards that side a little bit.
*We want to go into the QL at an angle!
6️⃣ Once you're on the QL, bend your towards your chest and use your opposite arm to continue to pull as far as you can.
7️⃣ Once you can't pull anymore, reach your other arm up and behind you as much as possible.
💥 Tag someone who could use help with Low Back Pain!
🔥 As always, check my IG Story in the next 24 hours to get a more in-depth look at this post!
🎵Cheat Codes ft. Demi Lovato - No Promises (Tabu Kliffe Remix ft. Adam Christopher)
#joetherapy #lowbackpain #QL