Quick Fix for Lower Back One Sided Pain: 3-Minute Home Remedies

Quick Fix for Lower Back One Sided Pain: 3-Minute Home Remedies | Dr. Matthew Posa Milton Chiropractor

Dr. Matthew Posa is a Chiropractor in Milton Ontario Canada. In this video, Dr. Matthew Posa shares the most common cause of one sided low back pain and a quick 5 min home stretch and strengthen exercise that will help if you are suffering with low back pain.

The quadratus lumborum ( #QL ) is a muscle located in the lower back, and it plays a crucial role in stabilizing the lumbar spine and supporting various movements. Stretching and strengthening exercises for the QL can be beneficial for improving lower back flexibility and reducing the risk of lower back pain. Here are some of the best stretches and strengthening exercises for the #quadratus lumborum:

Stretching Exercises for Quadratus Lumborum:
1. QL Stretch in a Seated Position:
Sit on the floor with your legs extended.
Cross your right ankle over your left leg.
Gently twist your torso to the right, placing your left elbow on the outside of your right knee.
Use your left arm to gently press your right knee toward the left.
Hold for 20-30 seconds and repeat on the other side.

2. QL Stretch in a Standing Position:
Stand with your feet hip-width apart.
Reach your right arm overhead and bend your torso to the left.
You can also hold onto a stable object, like a wall or chair, with your left hand for support.
Hold for 20-30 seconds and repeat on the other side.

Strengthening Exercises for Quadratus Lumborum:

1. Bridge Exercise:
Lie on your back with your knees bent and feet flat on the floor.
Tighten your abdominal muscles and lift your hips off the ground, creating a straight line from your shoulders to your knees.
Hold for a few seconds and lower your hips back down.
Perform 2-3 sets of 10-15 repetitions.

Please listen to your body and stop any exercise if you experience pain or discomfort.

00:00 Introduction
00:30 The QL Muscle
02:06 Seated QL Stretch
03:11 Standing QL Stretch
05:13 Glute Bridge Exercise

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AS ALWAYS, PLEASE CHECK WITH YOUR PRIMARY HEALTH CARE PROVIDER TO DETERMINE IF THE CONTENTS OF THIS VIDEO ARE APPROPRIATE FOR YOU SPECIFICALLY. Some or all of these stretches/exercises/movements may be contraindicated if you have certain underlying spinal conditions such as spinal degeneration, spinal stenosis, disc bulge/herniation, instabilities, and other undiagnosed spinal problems.

Any questions about the content or whether it is appropriate for you? Please leave them in the comments section below.

#miltonchiropractor #lowbackpainrelief #lowerbackpain #onesidelowbackpain #lowback #lowbackstrength #lowbackpainstretches #lowbackpainexercises #painrelief #drmatthewposa
#thehealthyfamilymilton #miltonontario

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https://thehealthyfamily.ca/welcome

Dr. Matthew Posa, MChiro., D.C.
The Healthy Family Chiropractic
Milton, ON
Email: [email protected]
Tel: 905.864.1516

Clinic Hours:
Monday – 7-10 AM & 3-6 PM
Tuesday – 3-6 PM
Wednesday – 7-10 AM
Thursday – 7-10 AM & 3-6 PM

Connect socially with Dr. Matthew Posa/ The Healthy Family Chiropractic:
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