Exercises That Ease Back Pain
Quadratus Lumborum: 3 stretching exercises to relieve pain
The QUADRATUS LUMBORUM is a thick, square-shaped muscle located in the posterior part of the abdominal wall. Its function is to correctly maintain and stabilize the posture of the lower spine and pelvic bone.
When an individual remains seated for many hours maintaining an incorrect body posture, pain is usually generated in that area. The muscle becomes irritated and stressed, which generates pain and discomfort when the individual moves.
The best way to relieve lower back pain is through stretching exercises. Here are the best exercises to work the QUADRATUS LUMBORUM.
Lateral stretching
This lateral stretching exercise will relieve QUADRATUS LUMBORUM muscle pain.
- To do it, stand barefoot on a mat
- Raise your arms above your head and interlace the fingers of your hands
- While leaning to the right, press your legs and feet
- This will make you feel a deep stretch from your hips to the tips of your toes
- Bend your chin and look down
- Stay in that position for 30 seconds and then do the same exercise on the other side
- Repeat this exercise four times on each side of your body.
It is advisable to do this exercise every day, twice a day, morning and evening. This exercise will be very useful if you work sitting several hours a day and that causes pain and deterioration of your lower back.
Knee to chest stretch
The knee stretch towards the chest will bring your Quadratus Lumborum back to balance in the correct posture. To do this, lie on your back on a mat. Bring both knees towards your chest and place your arms around your legs. Lift your lower back slightly and rock gently to your sides. Stay like this for a few seconds.
Then stretch your whole body and relax through a few exhalations. Repeat this exercise three more times.
Bow posture
The bow posture keeps the Quadratus Lumborum muscle firm and balanced through simple stretching.
To achieve it you must lie face down on a mat. Relax and breathe deeply. Bend your legs back and grab your ankles with your hands. If that is uncomfortable you can help yourself with a rolled towel or a Yoga belt that you should place over the instep of your feet.
Hold this position for 20 seconds. Throughout the exercise you should inhale and exhale slowly to have more control of the exercise. Then rest for 5 seconds and repeat this exercise three more times.
