Quadratus Lumborum Stretch & Pain Relief (A Muscle in your Back)

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Famous Physical Therapists Bob Schrupp and Brad Heineck describe how to treat and stretch the Quadratus Lumborum a deep muscle in your back.
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Опубликовано:

26 июн 2024

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Комментарии : 229

@cathynadar9224 4 года назад

this just saved me! was deep in bob and brad videos trying to find the cause of my back pain, worried about discs, sciatica, etc. I'm only 23 years old and very active, lifting weights, etc. turns out it was just muscle tightness, who knew? :)

@ocarina6908 3 года назад

I spent a week in miserable pain from this and after following this video and doing a couple side planks I feel like a new person. Thank you!

@captainkirk1717 4 года назад

Thank you for making your videos! This one saved my life. I injured my lower back 6 weeks ago and have scoured youtube looking for help. I've watched and followed the directions on a few which helped, but I had a nagging, persistent pain that would not go away in the area you describe, but I didnt know what it was. I was doing a variety of different stretches, which really didnt solve the problem. When I found this video, the description of where the muscle is located and associated pain fit the bill for me. I did everything you said to do and my pain was gone as soon as I finished, which was about 10 min. Thank you soooooo much for this video and all of the rest. You are doing a great service for others:)

@oliverxudong532 4 года назад

I just love these guys so much! They are so funny and so helpful! I’ve been having lower back tightness for a long time after a lower back injury. I can’t even bend to wash face. When Brad said this is more likely to happen to people who sleep on one side. I CRIED! I literally cried! That’s ME! I sleep on one side all the time. It just feels amazing knowing where the problem comes from. Then I followed Brad and put a tennis ball under my back. Man it just feels so good. First time my lower back feels relief. Thank you bob and brad! You saved me a lot of money! I was thinking about visiting a physiotherapist. Thank you truly for being selfless and for sharing the knowledge!

@8scrazy Год назад

I have been watching dozens!!!! of your tutorial fixes for my body for many years. You two have been my go to guides to care for my musculoskeletal being. Thank you for all your generous work.

@brianc3030 2 года назад

Thank you Bob & Brad. The ball and QL stretching worked almost immediately. Instant pain relief. You also explained why sleeping on my side made the pain worse. Thank you

@jessicagindt3596 4 года назад

You guys are the best, thank you so much for making videos.. especially this one!! I noticed my one back muscle was in alot of pain and I figured to was tight but every stretch I did wasn't pinpointing to the correct one. This is the muscle that's tight for me and as soon as I did the streches I could feel it. Thank you!!

@hereholdthiswillya Год назад

I don't have Lomi stick and I'm not getting down on the floor with the dogs while I don't feel well. I have a stiff backed chair and I used my fist, with the knuckles pointing into that ql muscle. I sat far back and used my fist as the ball. It worked. I don't know who needed to know, but there you go. It's good to remember Bob feeling well. Thanks you guys!! You did this work years ago and it's still helping people

@carrenpereira4393 7 лет назад

Thanks a lot . I wish I had lecturers like you both . I would have learnt a lot at PT school.

@kstamplecoski1987 4 года назад

Rolling on that ball gave me instant relief, thank you so much!!

@nickcaywood9872 3 года назад

Dude you guys are the best, QL muscle was relieved in one day because of you. Thank you

@sprinkles21 6 лет назад

I really adore you guys and have a lot of respect for you guys! Thank you for such wonderful and easy to follow videos. You are doing great! Keep it up 😎

@helenwright6447 5 лет назад

Love you guys - thanks for helping manage my chronic lumbar, si joint and QL pain. You really make me laugh too, like old-school dry, sarcastic and silly British humour. Thanks from the UK!

@Jmignet 6 лет назад

It really helped me locate QL tension and adress it (even if mildly). Thank you wery much!!

@EmilieHart4 3 года назад

you guys rock. This was a revelation tonight! I needed this !! THANK YOU

@silbannacusofoxyrhynchus6096 2 года назад

That was just what I needed. It worked great. Thanks Bob & Brad.

@AlmostHomestead 3 года назад

Once again you have brought me relief. Thank you so much.

@amoneys2k 5 лет назад

You guys are great. The Click and Clack of PT! Thanks for the tips!

@rliban Год назад

Thank you so much for this! My dad and I have found your videos so helpful!

@drzaheerbohari2868 7 лет назад

very nice , treating all kind of LBP we were missing this ball technique. thanks for making all so simple.

@debbiekillewald8384 3 года назад

Thank you so much. You saved me from so much pain. I really am relieved.

@GrowwithMe-rn9eg 4 года назад

I’m a massage therapist and I love u guys lol 😂💗

@WealthTwins 2 года назад

One of us couldn't work today because of back pain. This video actually helped! Thank you!

@paultullier7704 6 лет назад

yall are great. thanks.

@Olivia-sk6tc 3 года назад

My ql went into spasm and this video was a Godsend. Thank you so much!

@veganvintagegeek935 7 лет назад

Thank you once again for a much needed video. I am currently having the same issue on both the left and right sides of my back. From my shoulder blade to my pelvis bone. What I do for such a large area, I take a pool noodle cut them in half and place them on either side of my back avoiding the spine while sitting. The pool noodles are soft enough and hard enough to really get into the stiff muscles. As soon as I sit back on these after a couple of minutes I can feel the muscles in my back twitch. And my back feels so relaxed like this too, I sit like this any time I sit, totally relieves the pain in my back. At work I do this too and with only one pool noodle tied onto the back of my chair. And if I need to I can adjust the pool noodle to lay the long way across the chair too. Three cheers for the magic wonderfulness that is the pool noodle.

@soilsolutionshomestead6511 4 года назад

Yall are so helpful thanks🌱 👀🌱

@NiniGirl 7 лет назад

THANK YOU!!!!!

@pilatesaustintexas512 3 года назад

Just found this channel. Thanks for sharing and I will share this with my physical therapy patients...

@RKarmaKill 6 лет назад

Oooh Bob....

@jonmolina948 4 года назад

This is Bert and Ernie if they were human.

@janettecavallaro5643 3 года назад

@@jonmolina948 omg😂😂😂

@WolfColaUK 3 года назад

Hahahaha

@allineedismusicnlove 3 года назад

Bob whyy

@AmandabellaDay Год назад

You two have been so helpful

@biff864 7 лет назад

I love your videos. "Oh Bob whyyyyy?"

@davidkupey1436 Год назад

You guys are the best!

@acolleenjones 7 лет назад

Thanks for this one, lads. I do have trouble with the right-side of my lower back around the ribs. We did the last two stretches that you showed in yoga class today, and I could really feel the stretch to that part of my back. Will have to try the tennis ball.

@lizettealvarez7653 2 года назад

Been calling PT for over a month now with terrible muscle pain from a spinal fusion from a year ago ……… this RU-vid video just saved me. 🤦🏻‍♀️

@bonnyhart9831 6 лет назад

Thanks for saying "learn to relax." It IS something that you have to learn. I always want to swat away people who tell me "just RELAX." I've kinda learned it through yoga--deep relaxation--but could use more tips. Can you do a video to teach us?

@Rock-ng2mg 9 месяцев назад

Thank you Bob and Brad God bless you both 🙏

@Dwknight2 6 лет назад

You guys are the best

@aidenbrown9420 2 года назад

thanks lads

@googoo554 Месяц назад

Amazing!! Thank you, thank you, thank you!!❤

@PedroRamos-gw1pw 3 года назад

I come to these videos when I get injured and I end up learning and being entertained at the same time. Idk why but they're so funny

@kehcat1 7 лет назад

Yea Thank you.

@Ricoriccoreco 3 года назад

thank you it worked

@MdSteel7 4 года назад

Love your videos in 2020 :) Ciao from Italy

@cliffburton5696 7 лет назад

On the first stretch, I found that raising the right arm up and over the head (lateral flexion) and inhaling (which will raise the 12th rib) enhances the stretch.:)

@leannac2743 Год назад

This one is so helpful for me! I have severe scoliosis and the QL on both sides is my nemesis.

@michaelcolinmd7625 2 года назад

Thank you so much for this video. I’ve been in pain for weeks and finally got some relief with a trigger point ball under the QL- for anyone trying this at home, I would suggest going easy with the pressure at first- an inflamed QL can really hurt when tenderized, but the eventual relief is worth it. Really appreciate you Bob and Brad.

@krisgomes8187 2 года назад

Do you have any suggestions on how to sleep and or getting in and out of bed ? Both my sides are strained and im crutches going on day 7 now.

@highvalue1195 2 года назад

This video is speaking to me!!! I am in so much pain

@LarsRyeJeppesen 7 лет назад

Loved that intro lol

@JimmyVu415 5 лет назад

BOB AND BRAD...THE 2 MOST FAMOUS...PHYSICAL THERAPISTS...ON THE INTERNET!!

@ninjashark9531 3 года назад

Crazy I figured this out on my own it helped

@R.A.K.W. 7 лет назад

Hi there! Thank you for the video -- these techniques have already helped! Should soft tissue work come before stretching the muscle?

@salimlyoussi9608 4 года назад

This old school intro is awesome

@mariah222maldonado7 4 года назад

Big fan of yall

@umthym 6 лет назад

Love the content you guys upload thank you so much guys. İv got a question. Would you guys recommend the pelvis to be posteriorly tilted while trying to release the muscle with the balls?

@camara1194 3 года назад

this is a muscle that’s part of the muscle used for engaging when singing! it’s often honestly overlooked.

@brudderbilly7820 4 года назад

It’s been almost a year wasted thanks to my misdiagnosis. I tried relying on the input of the doctors but the QL was never mentioned even with my consistent symptoms. At the very least i’m just glad to have finally identified the injury so I can move forward. This video helped reassure to me that i’m monitoring the correct muscle now so thank you

@trureligionKemp 4 года назад

W Quattro did u treat ur muscle

@brudderbilly7820 4 года назад

kempdadon kemp I haven’t been able to manage much due to school. I haven’t been able to regularly stretch or ice, but I’m currently seeking out tissue massages as a possible remedy.

@trureligionKemp 4 года назад

In dec it’ll a year for me, we dr kept saying it was a abdominal muscle, but it ain’t it’s the all muscle and it hurts my hip and side under my ribs

@brudderbilly7820 4 года назад

kempdadon kemp yea idk, but the typical remedy to try is heat and ice; but understanding the pains in your body helps; it took me a while to interpret the pain i ws getting, wsn’t sure if it ws nerve, bone, muscle, etc. But my injury specifically has infrequent flare ups of sharp pain while walking, as if the muscle tightens or spazzes idk; but this had me in very rough shape until around september, where i implemented a stretch that helped significantly; all i cn say is i went from limping/crutch reliant to able to walk normally again. From tht point though i haven’t beenable to improve, which is why im looking into having a massage of the region...if it helps, try interpreting your pains through testing your body w/ stretches and exercises (nothing challenging load-wise, but enough to get a sense of what feels like what), and look up the muscle region and strains, pains etc associated w/ different types of injuries in the region. That being said, I’m no doctor, and I may have ill will ab my mistreatment, but I like to think i just happened to draw the short stick, so if you haven’t, maybe also seek out a 2nd opinion

@christophergonzalez3950 4 года назад

I’m sorry to hear that, if you send me a private message or give me your email. I can tell you what I did to get rid of my QL issues

@SariahLoves 3 года назад

Thank you ! This muscles is super tight on me !

@kennyg63 7 лет назад

Another excellent video! Do you prefer the lacrosse ball over the tennis ball?

@frenchbutter 7 лет назад

The very last exercise of this video helped me a lot! Thank you!

@TeachSmartWithFay 4 года назад

The bromance is real. And I am here for it.

@riptworkshops9121 5 лет назад

love you guys

@BobandBrad 5 лет назад

Thank you! :)

@siobhanadvice9257 Год назад

Love this double act did the ball it hurt everywhere the restriction on left betweeen the rib & the hip awwwww soooo tight good to know the 2 stretches

@julieelwell3516 6 лет назад

Never heard of the QL until I hurt it...thanks for your help!

@MegaMissRocky 7 лет назад

Hi -I've never been able to sit cross-legged (yoga style) even as a kid and now I notice as I'm much older and 6' tall I have constant pain in my low back, right hip and right outer thigh to my lateral right knee. Your hamstring, quadriceps and IT stretches work WONDERs!!!! Are the sitting issue and tightness related do you think? You guys are so helpful!! I think you will figure out how to fix that heart too. Lol!

@agent-ht5ri 4 года назад

I have what feels like loose bones down near my lower back, It’s a constant aching pain sometimes sharp

@albinpeter2546 4 года назад

Super

@TVPubCrawl 7 лет назад

Hey guys. Great page! I have a quick question. I used feel a lot of pressure on my lower spine and I recently started some fascia release on a very tight QL muscle on my right side. I started a couple of days ago and I noticed huge relief on my discs but the muscles on the right QL are inflamed. Is this normal?

@chriswtracy 5 лет назад

Is the stretch that Brad does at the 5:10 mark safe for someone with an L4/L5 or L5/S1 disc herniation/bulge? Thanks!

@TheSgyro 7 лет назад

You guys are the best😂... Can u help me out with something? I've been having lower back spasms for several months now. All the muscles around my pelvis feels tight.. The TFL, GLUTES, QL, PSOAS EVERYTHING! I can't sit for more than a minute without pain getting too much. The doctor just gives me vitamin D, calcium and tablets for gas.. Im really hoping u guys can tell me something extra. Ive tried the tennis ball technique.. Not fixing it.

@christineberge9324 2 года назад

I suffer from painful QLS especially when I laugh hard..lol thanku for this I understand this muscle more now..u guys are awesome!!!

@juliekane7210 4 месяца назад

The thing about experienced Pts they don’t mind doing the exercise themselves. To make sure it actually works and how to place items or stretch out muscles’! Thanks Bob n Brad 😊

@BobandBrad 4 месяца назад

You are very welcome

@allineedismusicnlove 3 года назад

This saved my back yo

@gabrielaherrera866 7 лет назад

When I lay down on my back and try to relax I get a very intense pain on my lower back. Will these exercises help relieve or reduce this pain?

@Iloveacarousel 7 лет назад

Do you have a video for someone with spinal stenosis....what exercises can I do.I sleep very well but have a terrible time getting out of bed in the morning...not bad during the day. Thank you, Carol.

@sillyconvalleygirl 5 лет назад

great video on stretching a QL, but doesn't really touch on what to do if you have pain (as in you've strained or otherwise damaged it).

@jillianelise5 4 года назад

I didn't realize that when you sleep on one side, the side that is not on the bed crunches. Perfectly explains why my left ql is so cramped up!! Thank you

@nasarthemax 6 месяцев назад

Did your issue resolved?

@beauraymond11 7 лет назад

I like the part where they call each other by their names.

@cherylwillingham4955 4 года назад

Thank you for the stretches will start these. But what happens if the tightness in the QL has now caused a possible lateral tilt in your hip. I was told my right hip is higher. I think this was caused from a heel spur in my left foot and I limped for way too long before getting this fixed. During the following yr pain in my right shoulder and around front of diaphragm area was so intense I had to hold my right arm close to my body because just walking and the normal swing of my arm caused pain. Terrible but that was almost 6 yrs ago. And I saw MD'S, PT's with no help, SO pain has subsided but now feel my hips are out of wack.

@ExtremeWays4Bourne 6 лет назад

Just subscribed. I would pick you guys and ask for help over any average Orthopaedic. Could you guide me to any video that you may have already made on neck pain (cervical spine region)?

@trangofast9692 5 лет назад

hi. what if you tore your Ql right off the top of the hip bone? because that's what I did. any help would be appreciated.

@ainemairead4542 5 лет назад

This works fantastic,,,,Iv'e danced Ballet for years and this worked great,,

@BobandBrad 5 лет назад

Glad to hear that it worked!

@mishatchernuhin3656 4 года назад

@@BobandBrad Thanks Bob/Brad. Tennis ball in this video provided some relief from the lock-up-spasm. Question: can/should I do the tennis ball routine twice a day or only one time a day?

@jesusyaselaguilar4180 3 года назад

Hi, how many times have to do this exercise, how long does it take for the pain to go away or to feel better

@norixdies 4 года назад

Where can we get the Hook Line bar? - it is not listed on your Amazon List of things you recommend :(

@ShirleyDeeDesigns 5 лет назад

That opening pic reminded me of Winona MN where I used to live! Could mid back pain that radiates around the hip be a pulled QL?

@Jennifer-fw2kd 3 года назад

Awwww! Thanks for mentioning that, Shirley! Didn’t even notice that. I also lived in Winona long ago.

@saral5373 3 года назад

aww so sweet

@johnnycake6479 3 года назад

does the QL pain effect the front above the groin? I have both sides aching from shoveling snow 7 days ago.

@elkhazeensafaa5699 7 лет назад

Great thanks. Please make avideo for how can make our back muscle strong in details like how much do this excersice

@mustafadabbagh1 7 лет назад

elkhazeen safaa if I had to guess, I would say they would tell you to do some basic lower back extensions.

@elkhazeensafaa5699 7 лет назад

+Mufasa Muscle Thanks for help How can u tell me.back pain control my activity.so Bad

@rariehlani1344 3 года назад

I use a round potato. Funny or not, small town is a hard place to get a tennis ball. Had epidural shot that didn't worked. All the result of prolonged sitting before the computer. One of the curses of lock downs

@kory_douglas 6 лет назад

Hello Guys, I have been following your videos, I think I watched atleast ten in two days. I am super encouraged by your advice and positivity. I have been waking up in the middle of the night with bad back pain. I believe this is one of the causes. However mid back and having my ribs pinched seem to be a constant source of the pain. Do have a video about these muscles?

@christianmagill3829 7 лет назад

Would this cause issues going to and from leaning forward or walking. I have a tight muscle in that area right on my sidegave it a day rest and it improved, then I coughed and it tightened back up.

@mishatchernuhin3656 4 года назад

@UCmTe0LsfEbpkDpgrxKAWbRA Thanks Bob/Brad. Tennis ball in this video provided some relief from the lock-up-spasm. Question: can/should I do the tennis ball routine twice a day or only one time a day?

@Maloha486 2 года назад

I have this issue from sleeping on my left side a lot. Laying on a foam roller is pretty good too.

@nasarthemax 6 месяцев назад

How have you been doing now?

@angelicaarteaga9311 3 года назад

My ql sends a response Down my quad and I always thought my quad was the problem, just found a HUGE KNOT in my QL

@trumpameri1638 Год назад

TFL and IT also hurts

@Protohumanity 7 лет назад

hey i have a question. this muscle is very tight in my case, and when i foam it with the tennisball its horribyl painful, but after it i feel better, is this normal? shall i foam it althoug it hurts? its like there are some trigger points in it..

@mishatchernuhin3656 4 года назад

@Bob & Brad can you answer my question below? not sure if you saw it.