Before I began my stretching routine my quadratus lumborum was hiking my right hip up above my left by least two inches. Now they are relatively even and my pain has reduced. There is a lot of information out there about stretching. It is really hard to know what works best, and with our busy lives we sometimes just don’t do it. Well, I’m here to tell you that it doesn’t have to take long at all. These stretching times are based on the latest research regarding duration and frequency of static stretching.
Here is the magic formula:
Do six stretches once a day, Every day!. Hold each stretch for 40 seconds.
Let’s assume each stretch needs to be done on two sides, that’s (6*40*2)/60 = 8 minutes!
You will feel change after a few weeks. Keep this up for 8 weeks. Then, and only then can you reduce down to three times per week minimum. If you do less you will regress. If you do more that is fine.
Combine this with Trigger Point Therapy or massage and you will really loosen things up. See posts on Trigger Points for Low Back Pain and How to Stretch your Low Back.