When it comes to lower back pain, most people focus on their spine, core, or even their hips. But one of the biggest, often overlooked players in chronic back discomfort is the Quadratus Lumborum (QL).
This deep, powerful muscle sits on either side of your lower spine, connecting your ribs to your pelvis. It plays a critical role in stabilizing your core, supporting your posture, and allowing side bending and twisting movements. When weak, tight, or overworked, the QL can become a major contributor to lower back pain.
If you're dealing with chronic back pain, jumping straight into strengthening the QL can actually make things worse which is why it’s essential to first build a foundation of stability, mobility, and awareness before directly targeting this muscle.
How the QL Can Trigger Back Pain
The QL often becomes problematic due to poor movement patterns, prolonged sitting, imbalances, or compensations. Here’s how it can contribute to lower back issues:
Tight and Overworked – If your core is weak or inactive, your QL takes on extra responsibility to stabilize your spine. Over time, this leads to tension, pain, and even referred pain into the hips or glutes.
Weak and Underactive – On the flip side, a weak QL can lead to instability in the lower back, increasing the risk of injury when lifting, twisting, or even walking.
Muscle Imbalances – If one side of your QL is stronger or tighter than the other, it can create pelvic tilts or misalignment, leading to compensation patterns that aggravate back pain.
Compression & Spasm – Because the QL attaches to the ribs and pelvis, tightness can cause compression in the spine, making it harder to move freely and leading to stiffness or nerve irritation.
Strength Before Specific QL Training: Why It Matters
For individuals with chronic lower back pain, jumping straight into QL-focused training is not the answer.
If the QL is already tight, overworked, or in spasm, directly strengthening it can increase discomfort and reinforce negative movement patterns.
Instead, it’s crucial to focus on:
✅ Phase One: Foundational Strength & Awareness (Lower Back Mastery – Phase One)Before isolating the QL, it's important to improve core activation, mobility, and overall spinal stability. This phase includes:
Breathing techniques to reduce tension and activate deep core muscles.
Pelvic control exercises to improve spinal alignment.
Mobility drills to release tight areas before strengthening.
Isometric holds to safely build endurance and control.
💡 Completing this phase ensures that the QL isn’t compensating for weaknesses elsewhere, reducing the risk of further strain.
Once Confident, Move to QL-Specific Strengthening (Phase Two)
Once a solid foundation of strength and awareness is in place, targeted QL training can enhance spinal stability, reduce future flare-ups, and improve movement efficiency.
This phase introduces:
Side Planks & Variations – Strengthen the QL in a controlled and stable environment.
Loaded Carries (e.g., Suitcase Carry) – Encourage proper core engagement and balance between sides.
Controlled Lateral Bends & Rotations – Build functional strength without aggravating pain.
By this stage, your body is ready to handle QL activation without unnecessary tension or risk.
Why Private Coaching is Highly Recommended
For those with a history of chronic back pain, working with a coach or professional is invaluable. Here’s why:
✔ Individualized Guidance – A coach can assess your specific imbalances and adjust your movements to ensure proper activation.
✔ Reduced Risk of Injury – Many people unknowingly compensate with the wrong muscles. A coach ensures correct form and activation.
✔ Faster, More Effective Progress – Instead of trial and error, a structured approach speeds up results while keeping you safe.
💡 Even just one or two coaching sessions can make a massive difference in understanding how to activate your core and QL properly.
Final Thoughts
The QL is a powerhouse muscle—but one that requires a strategic approach, especially for those dealing with chronic lower back pain.
🔹 Rushing into QL training can do more harm than good. Instead, start with Lower Back Mastery Phase One, where you develop the necessary foundation of stability, mobility, and strength.
🔹 Once confident and pain-free, move into targeted QL strengthening in Phase Two.
🔹 For best results, consider private coaching to ensure you’re moving correctly and progressing safely.
By following this structured approach, you can train smarter, minimize setbacks, and build a resilient lower back for the long run which is our ultimate goal with Lower Back Solutions.
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