Have you ever felt a twinge or a pain in your low back, somewhere to the left or to the right of your spine? If you have, chances are you may have overused or even injured your QL.
And if you have felt that, all you want to do is get rid of it! Make it go away!
Before I get to that I’d like to help you know which squats have the most force applied to the QL.
In order, I have listed them for you below from biggest load to smallest:
1) Power Squat
2) Athletic Squat (in between Olympic and Power)
The QL’s Role and Natural Position
The Ql is a massive core stabilizer. According to literature in Dr. Stuart McGill’s book Ultimate Back Fitness & Performance, while a strongman attempted an 1100 pound carry (with a barbell), it was the QL muscle that did much of the core work.
And without it, the individual would have been in trouble.
All this means to you and I is that the QL is safest when the hips are level and the back is upright. If this changes, there will be more force applied to the back.
So if you do Power Squats or Athletic Squats, you’ll want to take good care of this muscle.
The reason is because when your torso leans over, especially on a power squat, the QL often gets shortened too much (via the back arch) causing excessive force in an unnatural position.
It’s like sleeping on your stomach in a bed that is so soft that your hips sink. You try to get up but your back is very tight an stiff.
So How Do You Remove Back Pain?
Do you already have back pain? If so, no problem, if it is a QL issue, what I’m going to show you here will greatly improve your back, and as time goes on, hopefully resolve your issue.
There are other things to look out for though, like how often you sit, is your form good, and other stuff.
But we’ll take care of you here with great exercises to keep your back fit and strong.
I have my best exercise in this video for the QL. Just hit play, learn the exercise and apply it to your routine.
It’ll be best to do any back work after lifting to open up the back, which gets compressed when doing squats or other lifts.
If you liked this article, leave a comment below. or fire out any questions you might have on back pain.