Strong core muscles are essential for maintaining good posture and preventing back pain. Plank and reach exercises are a popular way to strengthen your core. But did you know that specific exercises target the muscles responsible for lateral stability? The quadratus lumborum muscle is crucial in stabilizing the pelvis and spine. Adding quadratus lumborum exercises to your routine can help you achieve a more stable and balanced core.
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What Is The Quadratus Lumborum Muscle?
The quadratus lumborum is a deep muscle that runs from the pelvis to the lower spine.
It is responsible for stabilizing the pelvis and spine during lateral movements. Weakness in this muscle can lead to low back pain and poor posture. Quadratus lumborum exercises can help strengthen this muscle and improve overall core stability. At first, know your back health score, then move towards the exercise.
The side plank is an excellent exercise for targeting the quadratus lumborum muscle. To perform the side plank, lie with your elbow directly under your shoulder.
Lift your hips off the ground and hold for 30 seconds to 1 minute. Repeat on the other side.
Quadruped Hip Hike
The quadruped hip hike is another effective exercise for strengthening the quadratus lumborum muscle.
Begin on all fours with your hands directly under your shoulders and your knees under your hips. Lift one hip up towards your shoulder, hold for a few seconds, and then lower.
Repeat on the other side.
Standing Side Bend
The standing side bend is a simple exercise that can be done anywhere. Stand with your feet shoulder-width apart and place your right hand on your hip. Reach your left arm overhead and bend to the right, stretching your left side. Hold for a few seconds, return to the starting position, and repeat on the other side.
Benefits Of Quadratus Lumborum Exercises
Quadratus Lumborum (QL) muscles are an essential part of the lower back region and play a vital role in maintaining an upright posture. Incorporating QL-specific exercises into your regular workout routine can benefit your lower back health.
One of the major benefits of QL exercises is that they help to stabilize the lower back. These muscles support the lower spine and maintain a neutral spinal posture. By strengthening these muscles, you can increase the stability of your lower back, reducing the risk of injuries. That is essential for overall spine health.
Another benefit of quadratus lumborum exercises is that they help to improve mobility. Often, stiffness in the lower back can lead to discomfort and pain. QL exercises improve the flexibility and range of motion of the lower back region. That results in greater comfort and improved posture.
Lastly, QL exercises can also reduce lower back pain. By strengthening these muscles, you can reduce the pressure on the lower spine and improve the spine’s alignment. This can help relieve chronic pain and discomfort, allowing you to perform daily activities more efficiently.
Looking for relief from persistent low back pain? Click here to take the FREE “Back Health Score” quiz and uncover the secrets to faster recovery!
Strengthen Your Core With Quadratus Lumborum Workout
Performing quadratus lumborum exercises regularly can help you achieve a stronger core.
You can improve your posture, decrease low back pain, and enhance your athletic performance by targeting the muscles responsible for lateral stability.
So why not try these exercises and see the benefits for yourself!
I look forward to meeting you again in my next post. Until then, stay healthy and live fully!
Dr. Lex Gonzales, PT, DPT has been a physical/physiotherapist for over 24 years and is an award-winning author and keynote speaker. On drlexgonzales.com he provides quality information and practical solutions you can use to improve your health and function.