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Stretch this muscle to avoid low back pain

Updated: Jul 9, 2020


A low back pain might happen because of different reasons. During many years that I've been training and working as a massage therapist, I've noticed that one of the main reasons for the back pain is the tightness or possibly a trigger point in one of the muscles in your low back area which is called quadratus lumborum (QL). This muscle attaches from your lowest rib (Rib #12) to the top of your hip bone, and its functions are to stabilize your core and rib, to lift your hip bone and to bend your torso to the same side. Sitting for a long time, sudden twisting moves, carrying your child with one arm, reaching for objects far from your body when you lift them are some examples of how you can injure this muscle which can result in a low back pain. Stretching this muscle frequently, can improve the health of the tissues around this muscle and reduce the chance of tightness, trigger point, and muscle imbalance. The fibers of this muscles are positioned in different directions and so finding the best position to stretch this muscle might be challenging for a lot of people. I've included a link to a video which explains how to stretch QL muscle effectively. Stretch this muscle 3 times/week, each time for 2 sets of 30 seconds.

Please remember to always consult with your physician before starting any physical activity.

Stay healthy,

Hooman Jamshidi Founder @Dur1 Health Registered massage therapist (RMT), Certified personal trainer, Student Acupuncturist E: C: 416.726.4652

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