In this episode of the Optimal Body Podcast, Doc Jen and Doctor Dom explore the often-misunderstood quadratus lumborum (QL) muscle, frequently blamed for low back pain. They explain the QL's role in the body, emphasizing its interactions with other muscles and fascia. The hosts discuss the importance of proper breathing techniques, particularly diaphragmatic breathing, to alleviate QL tension. They also share self-care strategies, including using tools like a Coregeous ball and foam roller, and highlight the significance of core stability and hip control. Their holistic approach aims to empower women to manage and prevent low back pain effectively.

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 LMNT Discount Code:

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Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

We think you’ll love:

• Get A Free Week on Jen Health!
• Free Low Back Pain Guide
• Jen’s Instagram
• Dom’s Instagram
• YouTube Channel

Check out the full show notes and resources here: https://jen.health/podcast/384

What you'll learn in this episode:

1:52 Understanding the Quadratus Lumborum 

5:04 Importance of Breathing Techniques 

9:16 Fascial Connections of the QL 

12:12 Approaches to QL Pain Management 

16:43 Breath and Movement Integration 

17:41 Core Muscle Coordination 

18:45 Hip Control and Glute Activation 

19:40 Single Leg Variations for Stability 

20:23 Comprehensive Stretching Benefits