WHY: The QL, or quadratus lumborum, is a big and powerful muscle in your lower back that often becomes tight or guarded in those with low back pain. It’s helpful to stretch this muscle and it can provide some instant relief as well!
HOW: Sit on a chair and slide yourself to the edge of the seat so that one of your hips is completely off the side. Using your arms, hold onto the opposite side and completely let your back relax. When you relax, your hip off the edge of the chair should sink down.
FEEL: You should feel a deep and good stretch in your lower back when performing this stretch. If you do not feel it, you either need to let your hip slide off the chair more or let your back relax more.