Ready to actually fix a tight quadratus lumborum, one of your lower back muscles? If your back has been feeling tight or stiff, this muscle might be responsible.

Learn the biomechanics of the quadratus lumborum and surrounding muscles like the psoas and multifidous. Then, follow along with five exercises to strengthen all of the muscles and get them working together, easing tension and pain.

For the first exercise, and you probably know by now that we like to start with tissue quality, you'll need a massage ball. If you don't have one, a tennis or lacrosse ball works well, too. 

You won't need any equipment for the second exercise, but pay attention to your setup. Try to keep your weight distribution even. It'll feel natural to shift your weight, but avoid it as much as possible. 

For the third exercise, you will need a convenient wall to lean against. On your lifted leg, keep your pelvis dropped toward the floor. 

The final exercise requires an exercise band. If you don't have one, you can use a bungee cord or a pair of sweatpants. 

If you found these exercises and the breakdown of the anatomy helpful, tap the like, subscribe, and notify buttons. We'd also love to hear from you in the comments.

IN THIS VIDEO

00:00 Intro
01:00 Research & anatomy details
06:44 Exercise 1: ASMR: Lumbar Extensors
09:15 Exercise 2: Birddog
12:00 Exercise 3: Standing Slumpy Psoas
14:28 Exercise 4: Side Plank
16:40 Exercise 5: 1leg Overhead Band Press
18:20 Routine summary
19:00 Next steps

RESOURCES AND LINKS MENTIONED

You Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]:    • Your Psoas Isn't Just Tight, It's WEA...   

5 Minute Daily Routine for Low Back Pain Relief (FOLLOWALONG):    • 5 Minute Daily Routine for Low Back P...   

Anatomy and biomechanics of quadratus lumborum: https://pubmed.ncbi.nlm.nih.gov/18441...

Low Back Pain Solution: https://precisionmovement.coach/lowb... get to the root cause, from sitting to herniated discs, nerve problems, and sciatica. Repair muscular imbalances. Then, build resilience in your spine, preventing further damage and future wear and tear.

ROM Coach app (free!):​ https://www.precisionmovement.coach/r... our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 12 weeks (only 35 mins/day!)

Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patientphysician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.

Anatomy images and animations by © BioDigital, Inc.