Quadratus Lumborum (QL) Stretch Guide

Quadratus Lumborum (QL) Stretches for Improved Lower Back Mobility

The Quadratus Lumborum (QL) is a deep muscle in the lower back that helps stabilize and move the spine.

Tightness in the QL can contribute to lower back discomfort and limited side-bending.

Consistent stretching can help reduce tension, improve flexibility, and support healthier spinal movement.

Stand with your feet about shoulder-width apart.
Reach one arm overhead, and place the other hand on the outside of your thigh.
Gently lean over to the side, extending the overhead arm to deepen the stretch.
You should feel a comfortable stretch along the side of your torso.

Stand sideways in a doorway, with your feet together.
Reach your arms overhead and grab onto the doorframe.
Slowly lean your hips away from the doorframe, keeping both feet on the ground.
This stretch targets the QL on the side facing away from the doorframe.

Sit on the floor with one leg straight and the other leg bent.
Lean forward slightly, placing a towel around the foot of your straight leg.
Use your lower hand (the same side as the straight leg) to help pull/lean your body over the extended leg.
You should feel a stretch along the side of your lower back and torso.

(Note: You may adjust these numbers to suit your comfort level and fitness goals.)

Move your muscle to a point of gentle and comfortable pulling—do not force the stretch.
If you feel any increasing tightness, discomfort, or pain, ease off the stretch until you find a level your muscle can relax into.
Breathe normally throughout each stretch, focusing on relaxation to help loosen the muscle.
Try to warm up (e.g., light walking or marching on the spot) before stretching.
Hold each stretch position for the recommended time, maintaining steady, controlled breathing.
Repeat the stretch 2–3 times daily as suggested, or as advised by your healthcare provider.

Maintaining proper form and gentle movements will help you safely increase flexibility over time.