Lower Back Pain On One Side - QL stretch for Back Pain (How-To)

Summary by Krater

A fitness instructor demonstrates a seated side bend test and exercise to check and improve mobility of the quadratus lumborum and lower back muscles.

From the video

Answers: How do I test and fix my quadratus lumborum for lower back pain?

• Quadratus lumborum
• Lower back pain
• Side bend stretch
• Mobility test

Exercises

• seated side bend · bench
• seated side bend · chair · 2-3 sets of 5-10
• seated side bend with dumbbell · dumbbell · 2-3 sets of 5-10

What it concludes

• A seated side bend test can highlight issues in lower back muscles that may cause pain.
• Doing 2 to 3 sets of 5 to 10 reps of seated side bends helps improve range of motion and function.
• Doing an extra set for the stiffer or weaker side helps regain symmetry.