Do you often experience tightness or aching in your lower back after a run? One muscle that could be contributing is the quadratus lumborum (QL).
The QL is a deep muscle located on either side of your lower back. It plays an important role in stabilising your pelvis and spine during running, helping you maintain an efficient stride. However, because it works so hard, it can easily become tight or overworked—especially if you have muscle imbalances, limited hip mobility, or increasing training loads.
The good news is that a simple stretch can help relieve tension and restore mobility.
👉 Watch the stretch here: (Insert video link or “link in bio”)
What Is the Quadratus Lumborum (QL)?
The quadratus lumborum is a deep core muscle that connects your pelvis to your lower ribs and lumbar spine. During running, it helps to:
- Stabilise the pelvis with every stride
- Control side-to-side movement
- Support the lower back
- Assist with trunk movement and posture
When the QL becomes overactive or tight, it can contribute to stiffness and discomfort in the lower back and hips.
Why Do Runners Get Tight QL Muscles?
Running is a repetitive activity, with thousands of strides placing continuous demand on the muscles that stabilise your body.
The QL may become tight due to:
- Weak glute muscles
- Reduced core stability
- Limited hip mobility
- Poor running mechanics
- Sudden increases in training volume
- Long periods of sitting between runs
While stretching can provide relief, it’s often most effective when combined with strength training, mobility work, and recovery techniques such as massage.
How to Stretch Your QL
Try this simple seated stretch to release tension through the side of your lower back.
Step 1: Sit Tall
Sit on your sit bones with your legs shoulder-width apart or slightly wider.
Step 2: Anchor Your Hand
Place your left hand underneath the inside of your left knee.
Step 3: Rotate
Gently rotate your upper body to the right.
Step 4: Reach
Sweep your right arm up and over your ear, reaching your fingertips towards your left toes.
Step 5: Hold
Hold the stretch at a point of mild tension for 30 seconds.
If it feels comfortable, hold for an additional 20 seconds.
Repeat the stretch on the opposite side.
When Should You Do This Stretch?
This QL stretch works well:
- Before a run as part of your dynamic warm-up (performed gently)
- After a run during your cool-down
- Following strength sessions
- After long periods of sitting
Regular mobility work can help maintain movement quality and reduce the feeling of stiffness between runs.
Stretching Is Only Part of the Solution
Although stretching may help relieve tightness, recurring QL tension is often a sign that other areas need attention.
A balanced running programme should also include:
- Core strengthening
- Glute activation
- Hip mobility exercises
- Pilates-based stability work
- Recovery and flexibility sessions
By addressing the whole movement system, you can improve your running economy and reduce your risk of overuse injuries.
Want to Run Stronger and Stay Injury-Free?
If you’d like to learn how strength training, Pilates, and mobility can improve your running performance, explore my runner-specific courses and programmes.
Whether you’re training for your first 5K or your next marathon, you’ll find practical sessions designed to help you move better, recover well, and enjoy running for longer.
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