09/08/2026
5 exercises to help relieve QL pain 👇 📌
Pain in the lower right or lower left portion of your back? QL pain is very common, especially in golfers.
Here are 5 exercises I like to use: SWIPE->
1. Targeted QL stretch
Rotate as far as you can, then side bend, bringing your elbow toward your knee. Make sure you’re propped up so your spine can stay neutral. If your hamstrings are very tight, use a pillow for support.
2. Supported one-arm prayer stretch
A great exercise to pair with breathing. Take the ball to the side, inhale for 4 seconds, and exhale for 8 seconds. Complete 5 reps each side.
3. Ball layovers
A great exercise for supported extension of the thoracic spine. We’re trying to create some gapping and open up space if compression is the issue.
4. Isometric crunch hold with hip flexion
A great exercise to bring you into flexion and rotation. When the QL is fired up, excessive extension is usually a trigger.
5. Side plank rotations
A great overall exercise to work the obliques and core musculature while also training the QL to resist side bending.
If you’re a golfer dealing with recurring low-back/QL discomfort, don’t just keep stretching the painful area. Figure out why it keeps getting irritated in the first place! Reach out to us!
