The QL muscle known as Quadratus Lumborum muscle is a major stabilizer of the spine, It is a very important postural muscle (helps to keep you upright), The QL is the main lateral flexor of the spine simply put (side bending) and assists raising up your hip.
Standard QL Stretch-Right arm raised above head, run left arm
down left thigh towards your knee till you feel stretch on lower right side of your back, to feel an extra stretch and really focus in on the QL lean forward from the pelvis keep your back straight.
Chronic tension can develop from overuse
Muscle spasms can be common from lifting actions
Problems with the QL muscle can refer pain into
The glutes (bum muscles)
Over the hip
Posteriorly into hamstrings (back of thighs)
Into the groin (inside thigh muscles)
Increasing flexibility and strength in the lower back helps take the pressure off the glutes and the hamstring muscles. Below is a sample of core strength exercises that help stabilize and strengthen the lower back region.
Side Plank-Side lying with one foot placed on top of the other, Place your elbow under your shoulder, Lift your hips so you're supporting your weight with your elbow, Your body should be in a straight line from your feet to your head, hold this position for 10 seconds to 1 minute depending on fitness levels, Repeat on other side.
Bird dog-Place palms of both hands plus both knees on ground (all fours position) raise opposite arm and opposite leg simultaneously trying to keep arm, leg and back in straight line, hold for 5 seconds at top and return to starting position, Repeat on opposite side, aim for 10 reps on each side.
Lying on your stomach, Place back of hands under chin or on forehead whichever most comfortable, Slowly raise your shoulders, chest and feet off the ground simultaneously, hold position for 5 seconds and return to starting position, aim for 3 sets of 10 reps.
Remember to breathe slowly during these exercises, general rule of thumb is to inhale on relaxation and exhale during exertion, controlled breathing whilst holding a stretch or position.
Hope you find some of these helpful, till next time that's all folks!