Quadratus Lumborum Stretch for Your Obliques and Core
Movement card
| Body area | Lower back and core |
|---|---|
| Also called | QL Stretch, Side Bend Stretch |
| Works | Lower Back, Core, Obliques |
| Type | Stretch |
| Position | Floor |
| Hold | 15 to 30 seconds |
| Reps | 2 to 4 |
| Sets | 1 |
| Sides | Each side |
| How often | Once or twice a day, or when you feel stiffness in your lower back. |
| Equipment | None, floor mat |
| Office visibility | Low |
The quadratus lumborum stretch, or QL stretch, is a side-bending movement done on the floor. Starting from a child’s pose, you walk your hands to one side to lengthen the muscles along your lower back and torso.
Office workers who experience lower back stiffness from long periods of sitting may find this stretch helpful. It offers a way to gently address that feeling of tightness.
What the quadratus lumborum stretch works
This stretch targets the quadratus lumborum muscle in the lower back. You will also feel it working along the side of your body, engaging your obliques and other core muscles.
How to do it
Starting position: Start on your hands and knees, with your hands directly under your shoulders and your knees directly under your hips.
- Sit back on your heels, lowering your chest towards the floor into a child’s pose.
- Extend your arms forward on the floor.
- Walk both hands over to one side, keeping your hips centered over your heels.
- Feel the stretch along the opposite side of your lower back and torso.
- Hold the stretch for the recommended time.
- Return your hands to the center and repeat on the other side.
What you should feel
You should feel a gentle pulling stretch along the side of your lower back and torso. The stretch should feel steady, not sharp. Sharp or shooting pain is a sign to stop the movement.
Common mistakes
- Lifting your hips off your heels.
- Twisting your spine instead of bending to the side.
- Holding your breath.
Make it easier or harder
- Easier: Perform a seated version: Sit tall in a chair with your feet flat on the floor. Reach one arm overhead and gently bend your torso to the opposite side. Use your other hand to hold onto the chair for support.
- Harder: Walk your hands further to the side to deepen the stretch.
- Harder: Try a standing version: Stand with feet hip-width apart. Reach one arm overhead and bend to the side, letting your other hand slide down your leg.
Fitting it into a desk day
This stretch is best done during a longer break when you have space to move on the floor. For a more discreet option, the seated variation can be done at your desk anytime you feel lower back tightness without leaving your chair.
Quick questions
How long should I hold the QL stretch?
Hold the stretch for 15 to 30 seconds on each side. Aim for two to four repetitions.
Can I do this stretch sitting in my office chair?
Yes, a seated version is available. Sit tall with your feet on the floor, reach one arm overhead, and gently bend to the opposite side while holding the chair for support.
What is a common mistake with the quadratus lumborum stretch?
A common mistake is lifting your hips off your heels as you stretch to the side. Try to keep your hips centered over your heels to isolate the stretch correctly.
When to see a doctor or physio
Stop this stretch and consult a doctor or physical therapist if you experience certain symptoms. Pay attention to any new or worsening pain during or after the movement.
- Sharp, shooting, or radiating pain in your back or down your leg.
- Numbness or tingling in your legs or feet.
Skip it or ask first if:
- You have a recent back injury or have had recent back surgery.
- You have a known disc issue in your lower back.
How this page was put together: general guidance consistent with public workstation and movement-break resources from OSHA, CDC/NIOSH and the NHS, and with standard exercise handouts. It was drafted with AI assistance, checked in a separate review pass and edited under our editorial policy. It is not medical advice and no clinician reviewed it. Last checked October 2026.