Total Core: The stronger core you have overall, the more pressure your lower back can take. The stronger these muscles are, the harder it is to trigger lower back and QL pain.ģ. Side Core: The Obliques, QLs, and paraspinal muscles act like armor for your lower back. The weaker the glute muscles, the more stress the lower back (including the QLs) has to take up during daily life.Ģ. Glutes: Strong glutes help you lift, run, stand, and walk more effectively without stressing the lower back. Here are a few areas of the body that can pay dividends in your lower back resilience along with exercises you can do to build them:ġ. Preventative exercises are extremely beneficial if you are a) someone who has a fragile lower back, and b) someone who wants to stay safe during higher-impact movements and activities.īuilding strength in a few key areas can go a long way in preventing QL pain. Lower back and QL pain can be avoided with preventative measures. If you would like a whole bundle package with a deep tissue release, stretching, and strengthening program specifically for lower back health and pain relief, check out my Back Muscle Optimization Bundle below: Get out of pain with steps 1 and 2 then move on to building a bulletproof QL (and lower back) with QL strengthening afterward. However, if you skip to this step without performing 1 and 2 first you may never get out of your current pain, and only prevent worse pain. QL strength is like armor for the lower back - the stronger QL you have the less likely your lower back is to live in pain. QL Strengthening: The final step in QL pain relief is strengthening the QL muscle. This will help sustain the QL release done in step 1 and also increase your mobility so that the lower back can move more without getting angry.ģ. QL Stretch: After the QL muscle is sufficiently released from its gnarly knots, trigger points, and pain, it is extremely beneficial to open up the muscles with a QL stretch. QL Claw is great for not only QL release but also deep tissue massage of the other main 4 muscles that contribute to lower back pain when tight - check it out below:Ģ. You can do this with your physical or massage therapist, or at home with a deep-tissue massage tool like QL Claw. The goal here is to physically dig into the QL muscle to break up any trigger points, knots, and tightnesses that are currently wrenching on joints and causing pain. QL Deep Tissue Massage: Step 1 of QL pain relief is to massage and release the living hell out of the QL muscle. Also - if you optimize your QL muscle into a strong, flexible machine you will not only relieve a lot of lower back pain but your physical capacity and performance may fly through the roof.Īnd now for the dessert - how to actually fix QL pain and bury lower back pain for good.ġ. If you relieve the QL pain portion of your lower back pain, there may be no pain left. QL pain symptoms are fairly characteristic of lower back pain symptoms.
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