If you’ve ever felt that annoying, stiff ache in your lower back, there’s a good chance your quadratus lumborum (QL) muscle might be involved. It’s a muscle we don’t talk about much, but it plays a key role in stabilizing your spine. The good news? With the right quadratus lumborum exercises, you can loosen it up, reduce that tension, and get back to feeling more mobile.
In this article, we’ll break down what the QL actually does, why it’s important, and, most importantly, give you some effective exercises to help you take care of it.
What Exactly Is the Quadratus Lumborum?
The quadratus lumborum sits deep in your lower back, running from your pelvis to the lower ribs and attaching to the lumbar vertebrae along the way. While it’s often thought of as a muscle that helps bend the spine sideways or extend the back, recent studies show that it’s not really a powerhouse for those movements. Instead, the QL’s real job seems to be keeping your spine stable by working alongside other important muscles like the psoas (in front of the spine) and the multifidus (in the back). So, while the QL isn’t pulling off any dramatic moves, it’s quietly keeping everything in check.
A 2008 study titled “Anatomy and Biomechanics of the Quadratus Lumborum” highlights that the QL’s contribution to spinal movement is actually quite modest, making its primary function more about stability than large-scale movement. [1]
5 Quadratus Lumborum Exercises to Loosen Up and Strengthen Your Back
With that in mind, let’s talk about the best ways to keep your QL muscle in top shape. These five exercises will help release tension, strengthen your core, and stabilize your lower back so that you can move more freely and without pain.
1. ASMR: Lumbar Extensors
This is one of the best ways to get started if your quadratus lumborum feels tight and achy. Using a massage ball, you’ll release tension around the QL and surrounding muscles, which can help ease discomfort and prep your body for more strengthening exercises.
- Lie on your back and place a firm massage ball under the side of your lower back, near your spine.
- Gently move the ball up and down the area between your pelvis and lower rib.
- Focus on taking deep breaths and relaxing over the ball as you go.
- You can engage your muscles by lifting your butt slightly off the floor (a posterior pelvic tilt) and then release.
This exercise works because it helps ease the tension that builds up around the QL, making it easier to move into more challenging exercises.
2. Birddog
The bird dog is a fantastic core stability exercise that helps activate the muscles around your lower spine, including the QL. By doing this, you’re teaching your body to balance and engage the muscles evenly, which reduces the risk of overcompensation by the quadratus lumborum.
- Start on all fours, with your hands under your shoulders and your knees under your hips.
- Slowly lift one leg behind you while extending the opposite arm forward. Keep your back flat and your core engaged the whole time.
- Hold for about 10 seconds, breathe naturally, and then slowly lower back down.
- Switch sides and repeat.
The key here is to avoid shifting your weight as you lift your arm and leg. This exercise helps you strengthen the muscles that keep your spine stable, giving your QL a well-deserved break from doing all the work.
3. Standing Slumpy Psoas
This move targets the psoas muscle, which works closely with the quadratus lumborum to stabilize the spine. When your psoas is working properly, it helps take the load off your QL, easing tension and improving stability.
- Stand with your back against a wall, leaning slightly to round your lower back.
- Slowly lift one leg in front of you as you straighten up and arch your lower back slightly.
- Focus on keeping your pelvis level-don’t let your hip hike up.
- Lower the leg slowly and switch sides.
This exercise helps activate the psoas and makes sure it’s doing its job, which means your quadratus lumborum doesn’t have to overcompensate and become tight.
4. Side Plank
The side plank is a classic core exercise, and it’s great for strengthening the obliques, transverse abdominis, and, of course, the quadratus lumborum. It helps you maintain stability in your lower back while building overall core strength.
- Lie on your side with your elbow directly under your shoulder. Stack your legs or bend your knees if you need a modification.
- Lift your hips up, forming a straight line from your shoulder to your feet (or knees for the modified version).
- Hold this position for 10 seconds, breathing naturally, then lower back down.
This move is great for teaching your body to hold a neutral spine while using your core muscles to stabilize you. It takes pressure off the QL and prevents it from tightening up.
5. 1-leg Overhead Band Press
For a more functional movement, try the 1-leg Overhead Band Press. This exercise forces your stabilizer muscles (including the QL) to engage as you balance on one leg and move your arm. It’s a great way to challenge your core in a dynamic way.
- Anchor a resistance band at chest height and grab it with one hand.
- Stand on the same leg as the hand holding the band, keeping your opposite leg lifted at a 90-degree angle.
- Press the band overhead while keeping your core tight and maintaining balance.
- Slowly lower the band back down and switch sides.
This exercise mimics real-life movements, helping your body learn to engage the right muscles at the right time, so your QL doesn’t have to pick up the slack.
Ready to Take Action? Try These Routines for Quick Back Pain Relief
If your lower back is giving you trouble, these quadratus lumborum exercises can make a big difference. But if you’re dealing with acute low back pain, you might need something more targeted. Check out our 2 Routines for Acute Low Back Pain to get quick relief and get back to moving freely. Don’t let pain hold you back-start taking care of your back today!
By adding these exercises into your routine, you’ll be on the way to stronger, healthier, and more mobile back muscles. You’ll ease the tension in your QL muscle, feel better, and reduce the chances of future pain. What are you waiting for? Let’s get started.
