Foam Roll QL / Low back

Foam rolling the quadratus lumborum (QL) is a valuable self-myofascial release technique that targets the deep muscles in the lower back. Positioned on each side of the lumbar spine, these muscles play a critical role in stabilizing the pelvis and supporting the spine during bending, twisting, and lifting. By carefully positioning a foam roller under the lower back and applying gentle, controlled pressure, you can help release muscle tension, increase blood flow, and improve flexibility.

This practice is particularly beneficial for athletes and fitness enthusiasts, as the QL often becomes tight from prolonged sitting, poor posture, or repetitive movements in sports. Foam rolling the QL can alleviate discomfort, improve core stability, and promote better functional movement patterns.

Incorporate foam rolling for your quadratus lumborum muscles into your warm-up or cooldown routine to ease tension and improve mobility. Adjust the intensity by shifting body weight on the roller or by focusing on different sections of the muscle. Regular use of this technique will help reduce muscle soreness, improve lumbar stability, and enhance overall mobility for a strong, pain-free back.