The quadratus lumborum runs from the pelvis to the twelfth rib along the lower back. When one side of the quadratus lumborum is tighter than the other, it can pull on the spine and cause compression of the discs. This results in sciatica pain. Quadratus lumborum stretches target each side of the lower back individually so you can lengthen the tighter, shorter side and relieve pain.
Standing Stretch
The standing quadratus lumborum stretch lengthens your lower back through twisting your torso. This stretch also lengthens the erector spinae and latissimus dorsi. To perform this stretch, stand sideways next to a wall with your left side facing the wall and your left foot forward in a staggered stance. Then, twist to the left and place both palms on the wall with your arms straight and use your arms to help you twist farther around. Hold for 15 seconds and then repeat twice before switching sides. You may also feel a stretch in your legs.
Seated Stretch
If you are sitting at your desk or just have an easier time stretching while seated you can target the quadratus lumborum in a chair. This stretch uses a technique known as contraction and relaxation where you contract the targeted muscle for only a second and then relax it to cause a stretch.
To perform this exercise, sit in a chair with your knees bent and feet on the floor. Hold the sides of the chair with your arms straight. Then, lift one side of your buttocks an inch off the chair as you raise that hip upwards. Hold for one second. As you relax and lower yourself back to the chair, your muscle lengthens. Alternate sides for a total of 10 to 12 repetitions per side.
Lying Stretch
You can also use the contract and relax technique to stretch the quadratus lumborum in bed. This is an option if you are on bed rest with back pain but it is easier to move your hips if lying on a smooth surface such as linoleum. To begin, lie on your back with your legs straight and arms relaxed by your sides. Then, slide one hip upwards and hold for one second. Alternate sides for 10 to 12 reps.
Assisted Stretch
The assisted quadratus lumborum exercise takes advantage of the ability to use a partner to get you farther into a stretch. Your role for this exercise is to relax at first, but then contract your quadratus lumborum by resisting your partner's pressure. Your partner moves your leg to lengthen the quadratus lumborum. Lie on your back with your legs straight to begin this stretch.
Your partner bends your right knee and moves it toward your chest. He then pushes it toward your left shoulder for eight to 12 seconds. He then moves your knee back toward your chest and you push against him for four to six seconds, causing a contraction in your back. Repeat four times and switch sides. This exercise uses a contraction and relaxation technique as well.
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