Lower Back Tightness Relief

LOW BACK TIGHTNESS RELEASE. ⠀
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Here's a helpful quadratus lumborum (QL) muscle stretch. The QL muscle is a common cause of lower back pain.  So let's take a look at it.⠀
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The (QL) is a deep muscle that runs on both sides of the low back. The muscle begins on the lowest rib and the nearby vertebra, and connects to the iliac (hip) crests. ⠀
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It's responsible for stabilizing the lower back while upright, and also has a role in side bending. ⠀
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A main cause of QL pain is sitting for too long. In today's world, that's usually pretty easy to do. It also tends to refer pain into the hip and glutes (buttocks). ⠀
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HERE'S HOW TO PERFORM THE RELEASE:⠀
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 Stand with hip next to a door/wall.⠀
 Raise arm (closest to wall) overhead.⠀
 Place other arm on hip and push into wall.⠀
 Slowly lean away from wall until a good stretch is felt.⠀
 Hold for 15 seconds, then repeat 3-5 times (each side).⠀
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TIP: the stretching pull should be felt in the muscles, NOT in the spine.