The Quadratus Lumborum (QL) can be a real pain in the butt (and back) but with the right exercises and self-treatment, you can be pain-free - long term.

Nov 21, 2025 · Learn what causes quadratus lumborum (aka QL) muscle pain and tightness and how to prevent and relieve it with stretches and exercises for the QL and surrounding muscle groups.

The quadratus lumborum muscle, informally called the QL, is a paired muscle of the left and right posterior abdominal wall. It is the deepest abdominal muscle, and commonly referred to as a back …

Jun 25, 2025 · Suffer from lower back tightness or pain? Check out the 15 best ways to perform a Quadratus Lumborum (QL) stretch.

Nov 5, 2023 · In summary, the Quadratus Lumborum, or QL, is one of the deepest muscles located in the lower back that primarily acts to side bend and extend the lumbar spine.

May 28, 2024 · The quadratus lumborum is a lesser-known but vital lower back muscle. We reveal the best exercises for strengthening and stretching your QL.

Oct 30, 2023 · The quadratus lumborum muscle is a muscle of the posterior abdominal wall lying deep inside the abdomen and dorsal to the iliopsoas. It is the deepest muscle of the posterior abdominal …

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With that in mind, let’s talk about the best ways to keep your QL muscle in top shape. These five exercises will help release tension, strengthen your core, and stabilize your lower back so that you …

Jun 2, 2017 · The quadratus lumborum (QL) is the deepest abdominal muscle. It’s located in your lower back on either side of the lumbar spine. It starts at your lowest rib and ends at the top of your pelvis....