Why You Should Foam Roll Your QL Muscle

Tight quadratus lumborum (QL) muscles are a common cause of lower back tension and stiffness. Foam rolling is a simple and effective way to release these deep muscles, improving circulation, easing trigger points, and restoring mobility.

Understanding the QL

You have two QL muscles, one on each side of your spine, running from the back of your pelvis to your lowest rib. They help stabilise the spine, lift the hip, assist with breathing, and support posture. Because they’re constantly at work, the QL muscles often become tight or overactive, leading to pain and postural imbalance.

How Tight QLs Cause Pain

When the QL tightens or spasms, it can pull on the 12th rib and affect rib mechanics, making deep breathing uncomfortable. It also attaches to the lower vertebrae, so a tight QL can compress spinal joints on one side, causing inflammation and pain.

Signs You Might Need to Roll Your QL

• One-sided low back ache, especially after sitting

• A tilted pelvis or uneven hips

• Tender areas that refer pain toward the pelvis

  
  

If your back pain comes with fever, nausea, or urinary changes, it may be kidney-related — so check with your GP before foam rolling.

How to Foam Roll the QL

Because the QL lies deep beside the spine, it’s tricky to reach with a standard roller. Use a roller with a central groove or soft ridge to help target the muscle safely. Lie with your spine in the groove, chest lifted, and gently lean your weight to one side. Hold pressure or roll slowly for 30–90 seconds, then repeat on the other side.

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Benefits of Rolling

Foam rolling increases blood flow, releases tight fascia, and reduces trigger points — helping the spine move more freely and the pelvis stay balanced. If you sit often or experience frequent lower back tightness, start with daily rolling and then reduce to a few times a week to maintain flexibility and comfort.

Happy rolling – Island Osteopath Team

Helping you move better, feel stronger, and live pain-free.