Quadratus Lumborum Foam Roll

Low BackLumbar Massage
Written By David Song

QL FOAM ROLLING

This is a soft tissue mobilization technique for the lateral flexors of the lumbar spine. Lie down on a foam roller that is placed between your 12th rib (bottom rib) and your pelvis. Start by lying down directly on it to the side of your body and rotate your torso 45-60 degrees towards the ceiling. Support the body using your elbow and your top leg to decrease the amount of pressure applied to the muscle as needed. Find a tender spot and hold for up to 30 seconds or 3-5 breaths. You may find 3-4 tender spots and repeat as required. Generally foam rolling is limited to 2-3 times per week to optimize recovery.

Muscles Involved:

  • Quadratus Lumborum

  • External Oblique

  • Latissimus Dorsi

  • Transversus Abdominis

Related Conditions:

  • Non-specific Low Back Pain

  • Sacroiliac Joint Syndrome

  • Myofascial Pain Syndrome Quadratus Lumborum

  • Lumbar Facet Syndrome

  • Thoracolumbar Syndrome

Required Exercise Equipment:

Foam Roller - Click to Purchase

Foam Roller - Click to Purchase

 

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