If you’re a runner, chances are you’ve experienced tightness or discomfort in your lower back at some point. One of the lesser-known culprits? Your QL muscle—short for quadratus lumborum.
This deep core muscle plays a vital role in stabilising your pelvis and lower back while running, especially when you’re logging lots of miles or dealing with fatigue. When it gets overworked or tight, it can lead to stiffness, imbalance, or even pain.
Why the QL Gets Tight in Runners:
- Repetitive impact and rotation during running
- Poor core or pelvic stability
- Lack of mobility or post-run recovery work
That’s why it’s so important to stretch, strengthen, and release this muscle regularly.
🧘♀️ Try This Easy QL Stretch:
How to Do It:
- Sit tall on your sit bones with legs shoulder-width (or slightly wider).
- Place your left hand under the inside of your left knee.
- Gently rotate your torso to the right.
- Sweep your right arm overhead, reaching toward your left toes.
- Hold at a point of mild tension for 30 seconds.
- Optional: Hold for an additional 20 seconds if it feels good.
- Switch sides and repeat.
🟢 Pro tip: Add this into your pre-run warm-up or post-run cooldown to stay mobile and balanced.
Want to Improve Your Running with Strength & Flexibility?
If you’re looking to boost your running economy, prevent injury, and feel stronger mile after mile, I’ve got resources to help. Visit my website (link in bio) to explore online Pilates and mobility courses designed just for runners!
Let’s run strong—and stay pain-free.
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