Solutions for Your Tight & Achy Low Back
Could it just be your “QL” muscle?
We talked all about general pain earlier this week in Tuesday’s issue—but let’s zoom in on one of the most common complaints for women in midlife:
🤕 BACK PAIN.
You’re definitely not alone here.
Back pain affects hundreds of millions of people every year and is one of the leading reasons for doctor visits and missed days of work.
And while yes…back pain can come from things like disc issues, joint changes, or nerve irritation…
Sometimes?
👉 It’s simply overworked, fatigued muscles 🥵
But fear not—in this issue, we’ll talk through one of the most likely culprits for that low back muscle pain…and how to get relief.
JUST ONE THING
One often-overlooked muscle that can cause that deep, achy low back feeling is the Quadratus Lumborum (QL). Think of it as your “flank” muscle—it sits on either side of your lower back, connecting your pelvis to your spine and lower rib.
Your JUST ONE THING to Combat Back Pain
Care for Your QL Muscle
The QL is a powerhouse that works all day long to help keep you upright when you’re sitting, standing, and walking.
But when the rest of your core ISN’T doing its job well…
Your QL steps in to pick up the slack.
And over time, that can leave it feeling tight, tired, and achy—often showing up as pain off to one side of your lower back.
If this sounds familiar, start simple:
✨ Gentle stretching
✨ Light movement
✨ Soft tissue release (like a foam roller or a ball)
These small steps can help relieve tension and give that overworked muscle a break.
Because sometimes…
Back pain isn’t something serious.
It’s just your muscles asking for a little TLC. 💖
Not sure what moves will help the most? Check out this👇 video for 3 simple ways to release this essential low back muscle.
Moves to Release Your QL
- Foam Rolling—Roll just a bit higher than your glute; lean slightly to the side to target the QL
- Myo-Dot/Ball Release—Gently rock side to side or back and forth; take deep breaths
- Seated QL Stretch—Reach slightly forward as you side bend
Extra Tip: Take full deep inhales and exhales while doing these movements. Since the QL muscle is connected to the rib cage, expanding and contracting it can help encourage more release.
Did You Know...
- Your QL muscle is a critical part of the entire muscle-fascial system of your core—so keeping this area moving and lubricated well can impact how the surrounding tissues function.
- Building your overall core strength through planks, side planks and birddogs can help strengthen your QL muscle so it doesn’t fatigue so easily. Here’s a great beginner-friendly core training program for you to try!
- When you’re doing self-massage or tissue release, take full deep breaths. Holding your breath and grimacing as you do it is entirely counterproductive.
Until next week... Be strong💪
