3 Neglected Exercises That Will Save Your Lower Back
A kinesiologist’s master guide to unlocking this stubborn area for life.
If you’ve been battling with chronic lower back pain and don’t know where to turn, I want to introduce a muscle that may solve your problems. I’m talking about the quadratus lumborum. Truth is, it’s a bit of a mystery muscle. While an integral part of the back and deep core, it’s frequently overshadowed by the obliques, rectus femoris, and other ‘aesthetically pleasing muscles’ you can see in the mirror.
This muscle originates in the upper aspect of the hips, attaching to various parts of the lumbar spine and ribs. It acts as a key trunk stabilizer that can extend and laterally rotate the spine. It also has a supportive role to play in lateral pelvic tilting, core stabilization, and breathing. Zoom out a bit, and you’ll realize that the QL is a crucial postural muscle that is essential for load transfer between the upper and lower body.
To help you strengthen this muscle and build better back endurance, I want to introduce 3 exercises that develop this area. Performing isolated, intentional movements like the ones below can ensure this hidden muscle gets the attention it deserves. For the best results, try this at least 2–3 times per week. Feel free to implement it into an established…
