Have you tried the ‘butt walk’?
The best kept secret for eliminating back pain.
The quadratus lumborum is a bit of a mystery muscle. If you’ve never heard of it or are unfamiliar with its function, you’re certainly not alone. While being an integral part of the back and deep core, it’s frequently overshadowed by the obliques, rectus femoris, and other ‘aesthetically pleasing muscles’ you can see in the mirror.
This muscle originates in the upper aspect of the hips, attaching to various aspects of the lumbar spine and ribs. Function-wise, it acts as a key trunk stabilizer that can extend and laterally rotate the spine. It also has a role to play in lateral pelvic tilting/stabilization and even inspiration.
Take a quick zoom out and you’ll realize that the QL is a crucial postural muscle that is essential for load transfer between the upper and lower body. Talk about an important job for something that rarely gets mentioned.
The thing you need to know about the QL is that it doesn’t like to stay still for too long. As it’s constantly contracting while we sit, it’s quite susceptible to pain formation. Neglect training these tissues over months and years, and you’ll likely see the muscles in the close vicinity start to grow tight and lethargic as well.
While we can’t always draw a direct connection between ‘dormant’ tissues and back pain, it will be immensely useful to keep these muscles active and strong to support activities of daily life for better overall well-being.
Luckily for you, this can be achieved with very little effort and time on your part. Firstly, taking short breaks from sedentary behavior by simply standing up can make a huge difference. I’m always encouraging my clients to set a 30-minute timer as a reminder to shift posture, take a break from the office chair, and get blood flowing once again.
Secondly, walking can be a powerful tool to ensure the QL, glutes, and surrounding deep core and postural-based musculature stay happy and functional. Even 20–30 minutes a day can go a long way for both your physical and mental health!
Finally, performing isolated, intentional movements like the ones below can ensure this hidden muscle gets the attention it deserves. For the best results try doing this brief routine at least 3–4 times per week! Feel free to implement it into an established warm-up or view it as a standalone mini-program to break up soreness throughout your day.
Let’s get the days of back pain behind you.
Erase Back Pain with the Power of the Butt Walk
Before we get into any exercise-specific prescriptions, it’s important to take a step back and look at the bigger picture. Any time back pain comes up, it’s key to think about the holistic steps you can take to expedite recovery. While physical therapy should be near the top of your list of priorities, don’t overlook the benefits of incorporating better nutrition, sleep, and stress-relieving practices into your life. If you can combine all of this while staying consistent with movement, the skies are the limit!
If you are experiencing severe back pain or any other challenges with the movements below, please talk to a trusted health provider before moving forward. Just like everyone’s spine structure is unique, we’ll all respond to new movements differently. The key is to find what works for you and do it consistently! As always, if you need personal modifications based on an injury or other complication, let me know in the comments below and I’ll be happy to help.
Now without further ado, let’s dive in!
Dynamic Side Stretch
Application: 5 x 5 seconds per side, alternating each rep
Cues: Get into a comfortable seated position with your arms overhead. On a deep exhale, shift your arms side to side to lengthen out the QL, along with other lower back and core muscles. Instead of holding for an extended period, pause for about 3–5 seconds at your maximal pain-free range of motion and then transition to the other side. This will keep your joints and muscles moving to lower pain and stiffness.
Exercise of the Day: Butt Walks (QL Walks)
Application: 8–10 walks forward + backward x 2/3 bouts
Cues: Start in a seated position with your legs extended straight out in front of you. Next, slowly shuffle your way forward by subtly shifting the hips back and forth. All the while, keep the spine upright and knees straight. After a few feet, try repeating this process going backward. While this exercise may look slightly ridiculous, it does a fantastic job of isolating the QL group and waking up the deep posterior muscles of the core.
In Closing,
If you didn’t know about the quadratus lumborum before, you do now. This hidden muscle often goes under the radar, but its function and influence on our daily lives are far too great to let it remain dormant. The moment you begin targeting this region with intentional movement, you’ll begin feeling strong and more mobile. This will decrease back-related complications and improve your overall functionality. All the while, you’ll build a more robust core and spine to help you live each day pain-free.
Once you start training this muscle, you’ll never look back!
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