Quadratus Lumborum (QL) Relationship to Back Pain - LIVE Q&A 5/22/24

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00:00 Introduction
02:34 Quadratus Lumborum (QL) and its relationship to back pain
27:00 Address the 'why' behind your QL tightening up
35:34 I've noticed that core tension compresses my back and causes pain. I've learned to dial back that tension, but why does that happen? More core tension should take the load off my back, but it seems to add to it now.
40:27 Prioritize spine support over external form
46:40 I've been spending 2 or 3 days on each lesson before moving forward with the next one. Is there any issue with progressing at that rate?
47:43 I have one leg that is 14mm longer than the other, and I wear orthotics with a heel lift of half, 7mm. I notice I am always putting weight on my shorter leg. What other issues might this be causing? Do you have any recommendations for me regarding this situation? I'm currently on Module 4, Day 2. Maybe you address this in later Modules?
51:41 Any recommendations for managing SI joint and hip pain during sexual activity to prevent flare-ups or injuries?
53:54 Do you have any thoughts on Foundation Training? It appears to be a similar program, and I'm currently a member. However, I experienced some pain after practicing it before discovering your program and truly connecting with my 'Anchors.' Also, as a landscape contractor, I unfortunately have to continue working through all of this, involving lots of bending and digging. While your program has been helpful, I still experience tightness in my lower back, extending out to the side, particularly after hours of bending and digging. Could this be related to hip flexors?
1:00:36 With SI joint issues, what are your thoughts on hip mobility exercises like hip CAR and 90/90 rotation (switching from side to side)? Are they safe to incorporate into our routine to add more dynamism?
1:02:33 The pain in my SI area/lower back has improved (probably from all the bridges), but my knees, especially the left one, are inflamed and unstable (my SI/lower back pain is on the right side), and my hamstrings, particularly on the right, are so tight. What should I do?
1:04:31 I have L4-L5: disc bulge, hypertrophy of ligamentum flavum causing mild bilateral neural foraminal narrowing. Also burning down outside of thigh and intermittent numbness in left calf. What do I do about the burning thigh and left calf? The bridge position, with any movement at all, causes my thigh to burn.
1:08:25 I have had SI joint pain for 3 years and have done all the stretches you say not to do, pretty much daily or multiple times a day for those 3 years. Can I get better with the program even after all this?
1:10:39 I'm not progressing, I also have spondy, and just laying on my stomach seems to irritate everything, causing tension and tightness in my left hip and all the way down my leg. What can I do?
1:15:04 If exercising large muscles can cause deep muscles to 'atrophy' (for lack of a better word), do you recommend continuing to exercise while following your program?
1:16:51 Does a tight QL contribute to one shoulder being raised? I notice it when I travel or feel stressed. It seems to start from the SI joint/pelvis, but dealing with the raised hip/shoulder is quite bothersome.
1:19:58 Student of the Week: Andrea Lloyd