I'm not going to lie mate, but the best thing I did was to subscribe to this channel. I've been struggling on and off for some years with my back; in fact, I'm off work at the moment due to pains shooting down my right leg and in the hip/pelvis area. The stretching (carefully) is helping nicely! Thanks for the tips and tricks man! I owe you a beer or twelvety 🤟
It helps but I think my problem is not the QL but the muscle below it, I forget the name of it and some of my pain is coming from the mid back. Great advice though!
Thank you for all the great videos. I have a pretty significant L5 spondylolisthesis with bilateral fractures from old athletic injuries- so my lower back is always causing lots of muscle guarding and compensations. Targeting glute/hamstring stuff helps- but I also have really tight QLs & recently I've been digging into mid & upper back opening & mobility on my own, which has been a game changer. It's so helpful to see this confirmed in your video! The right practice can really mean the difference btwn keeping one's freedom to stay active and functional, vs succumbing to a cascade of dysfunction thanks to an injury or imbalances caused by posture/movement habits via work, etc.
I have watched several of your videos with this same back stretching and mobilization, the first of which was about gluteal tendonopathy. You are the first I've found with suggestions that have made a noticeable difference. And that includes physical therapists I've visited in person. Thank you for posting and sharing this information!
Thank you so much. This has helped, as I have been battling a tight QL, as well as tight glutes and messed up pelvis. I am a Dental Hygienist and sit like a twisted S for about 8 hours a day. As much as I try to sit ergonomically correct, it’s tough. THIS, I believe is my answer to healing my twisted spine. Thank you!!
My tight QL has really impacted my pelvic position which then creates so much glute pain. This video really helped loosen that QL. I liked your explanation of WHY the QL might be tight.
@audreyboyle52 I installed a floor the other day after being off work for a month and I pulled my glutes big time, it hurt for 2 days and I went back to work the next day and then took day 3 off and went back day 4 and 5 and finally legs felt fine. But day 3 I was resting and all the sudden my right ql tensed up and it hurt so bad I started breathing very hard and shaking and now I'm in pain everyday like I used to be years ago when I had the same problem but with my left ql back then, now it's my right ql stiff. Even hurts when I eat. And I've had all the testing done for other problems. It's Def my back muscle hard and stiff
Brilliant, I love the way he looks at the underlying causes as well as the pain ie the stiff joint but then also the posture in general life. Also the videos are succinct, easy to understand and fast paced for us impatient people! Thank you so much
I was told I have weak glutes so watched your video on how to tell if your glutes are weak. Came to watch this as that one helped. The QL on my left is tighter than the right and the reason is probably because I’m a couch sloucher. Thank you for the information and how to stretch effectively. ❤
This was INCREDIBLY HELPFUL. I have been doing serious physical therapy for my lower back for the last 8 years with a great PT, to the point where I am very functional (play sports, do martial arts, lift weights). Yet, my left side QL tightness has never fully gone away. An approach like this is absolutely CRUCIAL. Yes, it needs a lot of patience. Yes, it is hard to implement because you need motivation and honestly lifestyle change. But the payoff is immense. Thank you.
Great work for the QL! It's just what I needed at this time. Makes so much sense to mobilize, then strengthen in lateral flexion, rotation and forward flexion. Thank you!
what is the diameter of your foam roller? I have a stardard foam roller from amazon and there is no way my back can go into extension to have the shoulders and bum on the ground....too painful!
I hear you mate and it’s always important to work within what feels comfortable for you. Mine’s just a standard thickness, but it’s ok to use pillows or other things if going into full extension doesn’t feel comfortable just yet.
Top knowledge and guidance! Thank you. Would welcome any thoughts on how best to respond / assist when the QL has actually gone into spasm. So how to deal with acute pain of an actual pull/sprain/tweak prior to this preventative stuff.
Sorry another question.....are you foam rolling directly over the lower spine or off to the side? If I go directly over the center of the spine I need to tense up to keep my self on the foam roller.....don't the muscles need to relax?
I have a leg that is structurally longer then the other. On the side with the longer leg,my QL is much more prominent. and i often put the weight on the shorter leg while standing. Can this over time be the explanation?
It may contribute for some people, but it’s hard to know until you fix up a persons sitting posture, and optimise everything around it to see what - if anything is left over.
Im way too strongly left footed, and my left QL is way too tight. For me it helped to train the muscles of the right leg more to use my both legs more balanced
Great video and I mean great! 👍 So you would suggest that strengthening the injured QL is as important as the release and stretching aspects!? I see basically nobody addressing this. I see lots of recommendations for hyperextension work for erectors but nobody directly working on QL's like this. I think it's genius! ❤ Thank you!
It’s all important mate! There’s no point going through all the effort to loosen it up if we don’t then go out and use it/keep good postures to sustain it! Glad the video resonated mate!!
Could this be the result of stomach sleeping on a mattress that's too soft? Or working from bed? Also, great Video! Thank you so much for sharing this.
Hey! Typically, I find that the symptoms a person wakes up with has more to do with the postures and shapes they put their body into before they go to sleep. From the list that you provided, blaming your mattress or sleeping on your stomach would be lower down on my list of expected causes. However working from bed, especially if it’s in that half sitting/half lying position could certainly overload a specific part of the back without a person realising. Let me know what you find!
My calf, hamstrings, hips and lower back are all HORRENDOUSLY tight and unflexible. I herniated a disc in my early twenties and I didn’t realise, so did nothing about it just thought it would get better, but have had back problems ever since and recently I herniated a disc again while wrestling….I’m now prioritising mobility over strength / muscles lol! For me leaning forward (like washing dishes position ) L5 region I think is the trigger….explosive movements instantly trigger it, how can I strengthen this???? How can create a resistance to this type of movement??? So I can maybe one day do explosive sports again
10 yr chronic back pain, supposedly modic changes after prolonged judo practice. Discovered very tight QL muscle on left hand side, very tight and painful when using a roller, but hoping it will get better over time with stretching and back excercises. Cause may be L5-S1 joints making cracking sounds when I work with my lower back. Any insight and your video is well appreciated.
All of your videos I’ve watched have been massively helpful I work in a similar field. I share them with my clients. Your videos are well presented accurate and efficiently informative. Thanks 🙏🏽
You’d probably need to speak to men’s health professional mate. From my perspective as a Physio it’s unlikely but please seek specific advice if you’re concerned.
@YourWellnessNerd ty for the respond. Well i dont know if it is my QL or maybe my erector spinae. Since i did Chin ups, one day my lower back pain just came and with that also erections problems and im not sure why. Maybe it's stress? or false Form on the Chin ups but how can i solve this tightness in my back
I just wrecked myself doing this. I've tried the latest pretzel stretch a few times only to screw myself for a few days. From now on its just strength for me. Be careful if you try this out
Stretching should feel comfortable for everyone at some stage, Stephen. It’s obviously important to respect that certain stretches might irritate some people, but it is often suggestive of an underlying issue that stretching exposes, rather than the stretch itself being the problem. Hopefully you can get to the bottom of why the particular stretch potentially irritated you, so that you can experience the benefits eventually.
Hey steph, I was in the same boat before. Tension amd weakness in other areas are usually the cause for that. I found that my glutes, hamstrings, psoas, core and delts were very weak. Finding exercises for those areas lile glute bridge and superman work wonders. Hopefully this helps.
Seems like heat just makes the pain worse. I get bad bad pain from my tense ql muscle. I had kidney stones too and the pain was similar and in same spot
![Your Piriformis Isn't Tight, it's WEAK! [4 Exercises to Get it Strong]](http://i.ytimg.com/vi/yBRSQB0Xyb0/mqdefault.jpg)
![Your Piriformis Isn't Tight, it's WEAK! [4 Exercises to Get it Strong]](/img/tr.png)
Hope this helps those trying to solve their QL tightness! How did you go?!
I'm not going to lie mate, but the best thing I did was to subscribe to this channel.
I've been struggling on and off for some years with my back; in fact, I'm off work at the moment due to pains shooting down my right leg and in the hip/pelvis area. The stretching (carefully) is helping nicely!
Thanks for the tips and tricks man! I owe you a beer or twelvety 🤟
It helps but I think my problem is not the QL but the muscle below it, I forget the name of it and some of my pain is coming from the mid back. Great advice though!
million thanks for the video, for the thoroughness, for the simplicity, and for the way beautiful wrap up at the end. 💪💪
Hope it really helps! 🤓
Thank you for all the great videos. I have a pretty significant L5 spondylolisthesis with bilateral fractures from old athletic injuries- so my lower back is always causing lots of muscle guarding and compensations. Targeting glute/hamstring stuff helps- but I also have really tight QLs & recently I've been digging into mid & upper back opening & mobility on my own, which has been a game changer. It's so helpful to see this confirmed in your video! The right practice can really mean the difference btwn keeping one's freedom to stay active and functional, vs succumbing to a cascade of dysfunction thanks to an injury or imbalances caused by posture/movement habits via work, etc.
Great to hear you feel you’re on the right track! Hope things keep improving!
@@YourWellnessNerd thank you!
I have watched several of your videos with this same back stretching and mobilization, the first of which was about gluteal tendonopathy. You are the first I've found with suggestions that have made a noticeable difference. And that includes physical therapists I've visited in person. Thank you for posting and sharing this information!
I appreciate that Laura! Hope it helps you recover from your symptoms!
Thank you so much. This has helped, as I have been battling a tight QL, as well as tight glutes and messed up pelvis. I am a Dental Hygienist and sit like a twisted S for about 8 hours a day. As much as I try to sit ergonomically correct, it’s tough. THIS, I believe is my answer to healing my twisted spine. Thank you!!
Glad it resonated with you Renee! Hope it helps you buffer those daily shapes!
My tight QL has really impacted my pelvic position which then creates so much glute pain. This video really helped loosen that QL. I liked your explanation of WHY the QL might be tight.
Awesome Julie! Hope things continue to improve!
Botox to the QL!
Solved my problems
Same. My glute/hip pain was excrutiating but I didnt think it was QL related!
I get a atuff ql muscle and the pain goes into my side and front above the pelvis. The pain is un bearable
@audreyboyle52 I installed a floor the other day after being off work for a month and I pulled my glutes big time, it hurt for 2 days and I went back to work the next day and then took day 3 off and went back day 4 and 5 and finally legs felt fine. But day 3 I was resting and all the sudden my right ql tensed up and it hurt so bad I started breathing very hard and shaking and now I'm in pain everyday like I used to be years ago when I had the same problem but with my left ql back then, now it's my right ql stiff. Even hurts when I eat. And I've had all the testing done for other problems. It's Def my back muscle hard and stiff
Very clear! Very educational! Very helpful. Thank you!!
Glad it resonated with you Michael! 👍
Brilliant, I love the way he looks at the underlying causes as well as the pain ie the stiff joint but then also the posture in general life. Also the videos are succinct, easy to understand and fast paced for us impatient people! Thank you so much
Most helpful video I’ve found. Really appreciate it!
Glad it resonated, and hope it does help mate!
Right on! Instant relief. Didn’t take too long to find and adjust.
Great to hear mate! 👍
Excellent as always.
Appreciate it mate!
Man !! You’re motivating me to Pursuit med school. Thank you 🙏🏽
Great to hear mate! Good luck with future pursuits!
Incredible video, excellently explained. Perfect! :)
Awesome to hear it resonated Sam! Hope it helps!
Great video! I think this may just be the key to my tight hip and lower back I've been looking for.
Great to hear mate! Hope it does help!
Thanks , that makes perfect sense . Knowledge is healing .
Glad it resonated!
I was told I have weak glutes so watched your video on how to tell if your glutes are weak. Came to watch this as that one helped.
The QL on my left is tighter than the right and the reason is probably because I’m a couch sloucher. Thank you for the information and how to stretch effectively. ❤
Glad to hear the information is resonating with you Mitch! Hope it really helps you sort out those issues long-term.
This was INCREDIBLY HELPFUL. I have been doing serious physical therapy for my lower back for the last 8 years with a great PT, to the point where I am very functional (play sports, do martial arts, lift weights). Yet, my left side QL tightness has never fully gone away. An approach like this is absolutely CRUCIAL. Yes, it needs a lot of patience. Yes, it is hard to implement because you need motivation and honestly lifestyle change. But the payoff is immense. Thank you.
I really appreciate that mate. I’m glad it resonated with you and I hope it helps you find the missing piece of the puzzle!
You’re great man! Thanks so much for these videos. They have helped me greatly
Great to hear mate! Glad they might be helping!
how you can diadnose for shure that the pain in the one side is caused by the Q.L musle
One simple way is to see if it feels tight, then loosen it and see if it has any immediate impact on a persons symptoms.
Very helpful! Thanks so much!
Glad to hear that Heather!
Great work for the QL! It's just what I needed at this time. Makes so much sense to mobilize, then strengthen in lateral flexion, rotation and forward flexion. Thank you!
what is the diameter of your foam roller? I have a stardard foam roller from amazon and there is no way my back can go into extension to have the shoulders and bum on the ground....too painful!
I hear you mate and it’s always important to work within what feels comfortable for you. Mine’s just a standard thickness, but it’s ok to use pillows or other things if going into full extension doesn’t feel comfortable just yet.
Top knowledge and guidance! Thank you. Would welcome any thoughts on how best to respond / assist when the QL has actually gone into spasm. So how to deal with acute pain of an actual pull/sprain/tweak prior to this preventative stuff.
Would love to hear this as well, as I just had active Right QL spasm for the 4th time total now. So something is up
Thank you so much! This really helped!
Glad it helped!
Sorry another question.....are you foam rolling directly over the lower spine or off to the side? If I go directly over the center of the spine I need to tense up to keep my self on the foam roller.....don't the muscles need to relax?
I have QL tightness for decades. It’s not constant. It comes and goes for a couple weeks or months only for it to come back again.
Thats really helpful. Thanks!
Hope it helped Audrey!
Excellent !
Hope it helps Tina!
If I'm experiencing backpain, shoulder i still be doing this exercises?
It’s a hard one to answer mate. It’s best you have someone specifically assess you and your back pain to give you the best advice!
Big help! The contralateral stretch was the missing piece for me
I have a leg that is structurally longer then the other. On the side with the longer leg,my QL is much more prominent. and i often put the weight on the shorter leg while standing.
Can this over time be the explanation?
It may contribute for some people, but it’s hard to know until you fix up a persons sitting posture, and optimise everything around it to see what - if anything is left over.
@@YourWellnessNerd in my case its not just the QL its also the other muscles inte area,on the side of the spine with the longer leg 🤷🤦
Im way too strongly left footed, and my left QL is way too tight. For me it helped to train the muscles of the right leg more to use my both legs more balanced
🤓
Very very Helpful... Thank you for your Time and kindness... May God Bless you 🙏 John 3:16...
Glad it resonated Tina!
Great video and I mean great! 👍
So you would suggest that strengthening the injured QL is as important as the release and stretching aspects!?
I see basically nobody addressing this. I see lots of recommendations for hyperextension work for erectors but nobody directly working on QL's like this.
I think it's genius! ❤
Thank you!
It’s all important mate! There’s no point going through all the effort to loosen it up if we don’t then go out and use it/keep good postures to sustain it! Glad the video resonated mate!!
Could this be the result of stomach sleeping on a mattress that's too soft? Or working from bed? Also, great Video! Thank you so much for sharing this.
Hey! Typically, I find that the symptoms a person wakes up with has more to do with the postures and shapes they put their body into before they go to sleep. From the list that you provided, blaming your mattress or sleeping on your stomach would be lower down on my list of expected causes. However working from bed, especially if it’s in that half sitting/half lying position could certainly overload a specific part of the back without a person realising. Let me know what you find!
My calf, hamstrings, hips and lower back are all HORRENDOUSLY tight and unflexible. I herniated a disc in my early twenties and I didn’t realise, so did nothing about it just thought it would get better, but have had back problems ever since and recently I herniated a disc again while wrestling….I’m now prioritising mobility over strength / muscles lol! For me leaning forward (like washing dishes position ) L5 region I think is the trigger….explosive movements instantly trigger it, how can I strengthen this???? How can create a resistance to this type of movement??? So I can maybe one day do explosive sports again
You’d need to see someone specifically mate to figure out what your body might lacking!
Valium
10 yr chronic back pain, supposedly modic changes after prolonged judo practice. Discovered very tight QL muscle on left hand side, very tight and painful when using a roller, but hoping it will get better over time with stretching and back excercises. Cause may be L5-S1 joints making cracking sounds when I work with my lower back. Any insight and your video is well appreciated.
How heavy should the weight be when standing?
It depends on the person and what they feel comfy with to begin with!
thanks for the vid! How many exercises should I do per session? How may sessions per day?
At a minimum just enough to see improvements!
Thank you your the best ❤
Hope it helps!
All of your videos I’ve watched have been massively helpful I work in a similar field. I share them with my clients. Your videos are well presented accurate and efficiently informative. Thanks 🙏🏽
Cheers buddy
Hope it helped!
can a tight QL be the reason for Erectile dysfunction/problems?
You’d probably need to speak to men’s health professional mate. From my perspective as a Physio it’s unlikely but please seek specific advice if you’re concerned.
@YourWellnessNerd ty for the respond. Well i dont know if it is my QL or maybe my erector spinae. Since i did Chin ups, one day my lower back pain just came and with that also erections problems and im not sure why. Maybe it's stress? or false Form on the Chin ups but how can i solve this tightness in my back
I think I have this or psoas pain are they both different
They are both different, but may share a common thread of lower back joint dysfunction.
Okay to do this once/twice a day and are you best to release the tightness first before strength work
Clinically I find freeing up any mobility restrictions great before using that tissue.
I have scoliosis, I think this is causing my tight QL. Can I still do thus??
You might need to speak with someone directly for the best advice mate!
Can you recommend the right foam roller for me? I’m 5’5-150 lbs
Hey Crystal, it again depends on the person, but a thinner, softer foam roller can be a nice place to start for most people.
great!
Hope it helps!
Maybe a warm shower or a heat pad before the stretching is a good idea 💡
🤓
I just wrecked myself doing this. I've tried the latest pretzel stretch a few times only to screw myself for a few days. From now on its just strength for me. Be careful if you try this out
Stretching should feel comfortable for everyone at some stage, Stephen. It’s obviously important to respect that certain stretches might irritate some people, but it is often suggestive of an underlying issue that stretching exposes, rather than the stretch itself being the problem. Hopefully you can get to the bottom of why the particular stretch potentially irritated you, so that you can experience the benefits eventually.
Hey steph, I was in the same boat before. Tension amd weakness in other areas are usually the cause for that. I found that my glutes, hamstrings, psoas, core and delts were very weak. Finding exercises for those areas lile glute bridge and superman work wonders. Hopefully this helps.
Didn't help :((( 😢😢😢😢
Hope you find a path through it!
I found the solution to my brain fog, thanks, see your video on brain fog for the details.!
Great to hear mate!
“Permanently loosen”…interesting title indeed.
That’s the goal!
Please you don't regard the elderly people they cannot sit in this position you are providing.
Sorry....
Hi Alexa, the stretch can be performed in a regular seated position as well.
This is foolishness. Any rom improvements or diminished tightness is the result of increased blood flow.
Respectfully, you’re incorrect mate.
Wat
Very helpful, thank you!
Glad it helped Nathan!
Maybe a warm shower or a heat pad before the stretching is a good idea 💡
Can certainly help prep things!
Seems like heat just makes the pain worse. I get bad bad pain from my tense ql muscle. I had kidney stones too and the pain was similar and in same spot