EXERCISE OF THE WEEK: Quadratus Lumborum Stretch
Whether your in the home stretch of your pregnancy or just starting to feel your belly expand, you may be feeling tightness in the side of your low back. The quadratus lumborum (QL) muscle sits on the side of the low back connecting the lower rib cage to the top of the pelvic bones. As the load increases on the lumbar spine, this muscle can get tight and painful on one or both sides.
This week’s exercise provides a stretch to the QL muscle for improved side body mobility and reduced low back pain. The QL can continue to act up as we carry, rock, and play with our growing child, especially since we tend to use our bodies unevenly. So even if you don’t need this stretch right now, store it away for future use as you transition into the motherhood journey!
INSTRUCTIONS: Stand in a doorway about a foot away from the door frame. Reach both arms overhead and place hands on top of each other on the same side of the door frame. Take a small step away from the door frame and push your hips away from the door frame until you feel a good stretch through the side body. Hold for 20-30 seconds and repeat 3-5 times on each side.
Don’t forget to try out the QL stretch! And if you are part of the 70% of women that experience back pain while pregnant, call Life Changes Physical Therapy today!