QL Pain Test

Why It Matters

Identifying and treating QL pain at home lets people relieve chronic lower‑back discomfort quickly, cutting healthcare costs and boosting productivity.

Key Takeaways

• Perform QL test by tilting hips and tailbone to locate pain.
• Use a small ball (QL Claw) on side of spine for self‑massage.
• Hold knee to chest, adjust ball, rock for 20‑30 seconds.
• Follow with hip lifts and tailbone arches to restore mobility.
• Comment “QL” for free guide on further mobility exercises.

Summary

The video walks viewers through a do‑it‑yourself assessment for quadratus lumborum (QL) pain, beginning with a hip‑tilt and tailbone‑lift sequence that isolates the deep ache often mistaken for general lower‑back soreness. By shifting the hips, locking the knees, and raising the tailbone, the presenter demonstrates how to reproduce the characteristic “naughty” pain that signals a tight QL.

Key steps include positioning a small ball—larger than a golf ball but smaller than a lacrosse ball—directly on the side of the spine, then leaning back, pulling the painful knee toward the chest, and rocking the ball for 20‑30 seconds while breathing. After the self‑massage, the routine continues with hip lifts, lateral hip tilts, and a final tailbone arch to restore mobility and reduce restriction.

The presenter emphasizes that if the test reproduces the deep ache, the QL is the culprit, and the QL Claw ball is the recommended tool. He urges viewers to adjust the ball until they feel a targeted pressure, then perform the movement sequence, noting the phrase “If that helped you out, comment QL for a free guide.”

By teaching a simple, equipment‑light protocol, the video empowers individuals to self‑diagnose and alleviate QL‑related back pain, potentially decreasing reliance on costly physical‑therapy visits and improving daily functional performance.

Original Description

Deep ache in your low back? It might not be your spine.

A lot of people struggle with a deep, nagging ache right above the hip and assume it's a "back problem" but the culprit is often the Quadratus Lumborum (QL) muscle.

Here's a quick test:

1. Push your hips back

2. Lock your knees

3. Lift your tailbone up as high as possible

4. Slightly bend your knees while keeping that tailbone position

5. Shift one hip up, then the other

If this recreates that familiar deep ache, your QL may be involved.

Here’s how to fix it:

Using a small massage tool (like our QL Claw from @backmusclesolutions ), place pressure into the painful area beside the spine, pull your knee toward your chest, and slowly rock while taking deep breaths for 20-60 seconds.

Then retest.

If you notice:

✔️ Less pain

✔️ More mobility

✔️ Easier movement

That's a sign you've likely found a mobility restriction that's affecting the way your body moves.

DM "QLCLAW" and we'll send you a discount code for the tool featured in this video.

#MoveU #LowBackPain #QL