Are you ready for another anatomy lesson? It seems like I have had a bit of a theme going recently with pointing out parts of our bodies that cause us pain and how we can ‘fix’ it, so that we can live a more comfortable life and continue doing the things we enjoy doing.  

Traveling has been my thing now for some time and we have been holed up for quite some months getting over the latest challenges that have faced us all in recent months. But no doubt you are up and moving around the country (or at least your state!) as that travel bug takes hold again!  

BUT: Im addressing some of the aches and pains so that you are not only moving the travels along, but moving around well yourself! So, here we go!   The QUADRATUS LUMBORUM (QL) attaches the top, back half of your hip to your spine. You have one for the right and left sides. Its job is primarily two things:

  1. Bend your spine to the side.
  2. Hike your hip.

 If your QL is tight it opens the door for pains in the foot/ankle, knee, hip, low back, and even your shoulder because you have one side of your body tighter than the opposing side. You could waste a lot of time addressing what hurts and missing that the QL is the root cause.  

What Causes Tight Quadratus Lumborum?  

… It’s your posture!  Here are the main postures related to a tight Quadratus Lumborum:

  • Anterior pelvic tilt (your pelvis tilts forward)
  • Scoliosis (curvature of the spine)
  • Lateral pelvic tilt (one hip higher than the other)
  • Side lie sleeping position

  How to stretch Quadratus Lumborum? 

Hold each stretch for at least 2 minutes.

Make sure you can FEEL the stretch. If you can’t feel the Quadratus Lumborum stretch, then you are probably not stretching it!

You do NOT have to do all of the stretches. Pick ONE! …and do it well.


Target: Lower Quadratus Lumborus

  • Lie on your back.
  • Bring your knees up and hug your knees towards your chest.
  • Be sure to keep your legs completely relaxed.(The arms should be doing all of the work.)
  • Gently hug your knees towards your chest.

Target: Upper Quadratus Lumborus

  • Start in a crawling position.
  • Sit on your completely bent legs. (see above)
  • Bring your buttocks to the back of your ankles.
  • Aim to round your lower back as much as possible
  • Tuck your tail bone underneath you.

Target: Upper Quadratus Lumborus

  • Whilst standing, place your left hand on left hip.
  • Push your hip towards the right.
  • Whilst reaching over to the left with your right hand, tilt your torso to the left.
  • Aim to feel a stretch on the right side.

Target: Upper Quadratus Lumborus

      • Sit crossed leg on the floor.
      • Pin and maintain your right leg down.
      • Reach over to the left side with your right arm.
      • Feel the stretch on the right side.
      • Repeat on the other side.

Target: Upper Quadratus Lumborum

  • Place your right forearm onto the wall.
  • Position your legs away from the wall.
  • Lean the right side of your body onto the wall.
  • Aim to have the sideof your mid section completely in contact with the wall. (as opposed to just your hip)
  • Aim to feel a stretch on the side closer to the wall.
  • Repeat on other side.

Target: Upper Quadratus Lumborum

  • Lie down on your side.
  • Prop your upper body onto your forearm.
  • Whilst keeping your pelvis pinned to the ground, try to push your torso as up right as possible.
  • Aim to feel a stretch in the upper Quadratus Lumborum on the side closest to the floor.
  • Repeat on other side.

Target: Upper/Lower Quadratus Lumborum

  • Assume the position above.
  • Whilst holding onto the door frame (or anything stable), let your upper arm take the weight of your body.
  • “Let your body hang”
  • Whilst anchoring your legs as shown, aim to bend your mid section as much as possible.
  • Use your body weight to sink into the stretch
  • Repeat on other side.
If you have any questions, just send me a message.

If you are interested in a program to increase your fitness, lose weight, increase muscle or improve any aspect of wellbeing such as mobility and flexibility, I can design a program specific to your needs via my Online Personal Coaching Program

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