Stretching the QL muscles, or quadratus lumborum muscles, can help reduce the risk of back pain that can occur from sitting for long periods of time. These muscles are located in the lower back and are responsible for helping to maintain good posture and supporting the spine. By stretching these muscles regularly, you can help prevent muscle stiffness and pain. Here is a step-by-step guide on how to stretch the QL muscles:
Step 1: Find a comfortable place to stretch.
To stretch the QL muscles, you’ll need to find a flat surface such as a mat or carpeted floor. You may also want to have a towel or pillow handy for added comfort.
Step 2: Begin in a side-lying position.
To stretch the QL muscles, start by lying on your side with your bottom leg bent and your top leg straight. Your head should be supported by your bottom arm and your top arm should be placed in front of your body for balance.
Step 3: Lift your top leg.
Gently lift your top leg up towards the ceiling, keeping your foot flexed. You should feel a stretch in your lower back as you lift your leg.
Step 4: Hold the stretch for 20-30 seconds.
Hold the stretch for 20-30 seconds, then slowly lower your leg back down to the starting position. Take a deep breath and exhale as you stretch.
Step 5: Repeat on the other side.
After completing the stretch on one side, roll over onto your other side and repeat the stretch on the opposite side.
Step 6: Repeat the stretch a few times.
To get the most benefit from the stretch, aim to repeat it a few times on each side. You can do this stretch a few times a day, especially if you have a desk job or spend long periods of time sitting.
By stretching the QL muscles regularly, you can help prevent muscle stiffness and back pain that can occur from sitting for long periods of time. Just be sure to stretch slowly and gently to avoid straining the muscles, and stop if you experience any pain or discomfort. If you have chronic back pain or are unsure about how to properly stretch the QL muscles, it is always a good idea to consult with a healthcare professional for proper guidance.