QUADRATUS LUMBORUM MUSCLE (QL) ⠀ [STRETCHING OF THE QL] ⠀ Before you start stretching your QL always make sure you saw a health professional first who confirmed you doesn’t suffer of a herniated disc!!! Then the stretching is not for you as there is a totally different process of rehab for that! Also make sure your health professional has cleared your hips and pelvis! The stretching will bring the maximal effect if your health professional has freed your QL muscle from trigger points and tightness! ⠀ The QL is a muscle that can cause lower back pain from lack of stretching! It must be stretched daily, especially if you sit all day! ⠀ When doing these stretches for your tight QL keep these things in mind: ❗️Don’t do anything that causes you more pain. ❗️Don’t “push through” any pain. ❗️Go into each position slow and controlled. You should be able to breath normal during the entire stretching position. ❗️Hold these positions from 1-2 minutes at a time.