One of the most important and potentially troublesome muscles in the back is the quadratus lumborum.
When this muscles goes into spasm it can cause pain in the lower back and down into the upper buttocks area. Stretching this area can be hard. However if you understand how the muscle moves you can stretch it effectively.
When the QL gets tight it can pull up the pelvis on one side or even pull the ribs down causing a pseudo scoliosis. This can prevent you from doing many things like exercising and sitting comfortably but also can cause the pain to spread to other muscles as they start to compensate for the uneven weight distribution.
The causes of QL tightness vary but most commonly I see the QL tighten up as a response to a little, usually insignificant back strain. For example, if you mis-step off curb or someone bumps into you in the street knocking you off balance a little this can tweak your lower back. The body reacts to this by tightening up the area 'incase it happens again' this then leads to a QL in spasm
Regardless of what is causing your tightness, you will need to work on stretching the QL while also using the tissue itself to improve its quality and pliability.
Some people find it hard to stretch but really it’s easy when you understand where the muscle attache and how it moves.
The Quadratus Lumborum attaches from the floating ribs to the top of the hip bone. Knowing this means we can see how a simple stretch would be to take these two bones apart or away from each other. We can do that by leaning to one side. But if we combine that movement with some rotation and a forward bending movement we now can stretch the muscles in 3 Dimensions…this is how most muscles are designed to move.
This stretch is a whole body approach that also stretches many of the other big back muscles as really no muscles work in isolation.
Follow the video to find out how to do this stretch.
For a complete scoliosis and back pain programs go to and get the Scoliosis or Back Pain Correction Protocols.
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I’ve been applying your scoliosis stuff to the rest of my spine and Si joint. I feel like it’s helping today my right si joint a little sore👍🏾 I think my duck feet are straightening out I couldn’t figure out how to correct them
brilliant, as always! 😮 only the sound quality wasn’t so great, the music a bit too loud and the voice a bit weak and indistinct. I had to turn on subtitles to get it
this is the muscle that is going to be tight on one side when you have scoliosis
If you have a lumbar scoliosis the QL can be tight!
Great news!
Noted, thanks for the feedback.
@Ed Paget yes I have a 7.5 degree Reverse S lumbar scoliosis and My left QL and Erector Spinae is tight and stiff all the time ! I wanna start your functional and stretch trainings Doctor and see how that works ! I know your knowledge is perfect and flawless !
@Mr-Sam-Jax Try this on and let me know how you get on.
Very effective!
Love the music
@Ed Paget of Course Doctor ❤
Thank you! Cheers!
Why stretch a muscle that’s constantly on stretch in our sitting society? I would counter that the muscle isn’t tight but weak and in spasm in most people.
Sure, I know what you are saying. That is why in this exercise we are reminding the body of what full stretch is and what a contraction is. It’s a similar concept to pandiculation (full elongation followed by contraction. That is why we are relieving the spasm with this exercise.
Hey. how I would like it to be translated into Russian. An interesting and not particularly studied topic in our country. my son has scoliosis, but nobody cares at the clinic. prescribed the usual exercise therapy, the curvature continues. ..only from you I heard logical things on one translated video. But I don’t understand English, i.e. some words from the text .
Можно по русски пожалуйста
hi Ed….how many times a day can I stretch my ql
Start with 1 x a day then work up to 3 times a day.
Gracias 🤗
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Magnificent site. A lot of helpful information here. I am sending it to some friends ans also sharing in delicious. And of course, thank you in your effort!