Mission MVMT

Foam Roll QL / Low back

Foam Roll Quadratus Lumborum

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.

Equipment Needed: 

  • Open floor, or yoga mat
  • Foam Roller

 

Instructions to foam roll your ql: 

  1. Lie on your side bridging between your hand or elbow and your hips
  2. Place a foam roller under your abdomen between your ribs and your pelvis
  3. Arch your body away from the floor, pressing your abdomen against the roller
  4. Rock back looking for tender spots
  5. Focus on any particularly tender areas
  6. Roll for the prescribed amount of time then switch sides

 

Common Errors while foam rolling your QL:  

  • Arching your body away from the floor makes more space between the ribs and pelvis.
  • Make sure to relax the muscle being massaged

 

Progressions / Regressions:

If this is too challenging:

  • Push away from the foam roller with your hand or elbow, reducing the pressure on your abdomen

If you want more of a challenge:

  • Use a smaller mobility tool like a softball (but go slowly)

 

Notes:

  • This technique is essentially the same thing as foam rolling your obliques. The main difference is where you are focusing your attention.

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