QUADRATUS LUMBORUM (LUMBAR) STRETCHES
This series of stretches will be good for lower back problems. If you stand or sit a lot, it should reduce the sensation of strain in the lower back area. With paddling you are sitting quite a bit, but you are also using the Q.L. muscle with every stroke when you do the lateral flexion (side bend) movement.
Q.L. Stretch 1. Crossed Leg.
Start by sitting on mat with one leg straight and the other knee bent and crossed over it.
Rest the arm opposing the bent leg on the knee of the bent leg. Rest the other arm on the mat behind you.
Drop the arm that is on the bent knee to the outside of that leg and apply pressure to turn your upper body toward the side of the arm on the mat.
Be sure to keep your spine in a neutral position (straight/flat). Don’t slouch or round your back.
This stretch brings your shoulders and hips out of alignment and creates a stretch in your lower back muscles.
Do both sides. Begin with 3 reps holding for 20 seconds each, but you can work up to 5 reps at 45 seconds each.
Q.L. Stretch 2. Stretch with Knees Against Chest.
Start by lying on your back on a mat and holding your legs by the knees. Keep your head on the floor and your back straight.
Pull your knees toward your chest but make sure your lower back in contact with the mat.
Feel the stretch in the lower part of your back.
Begin with 3 reps holding for 20 seconds each, but you can work up to 5 reps at 45 seconds each.
Note: If you feel a strain in your neck when lying down or feel like your upper head is dropped back and chin is up, try placing a pillow under your head to keep your head more in line with your cervical spine (neck).
Additional Resources on how to do Q.L. stretches:
Quadratus Lumborum Stretch (DO’S AND DON’TS!) by Athlean-X
Single Best Quadratus Lumborum Stretch by Far by Bob & Brad (start at about 2:00 into video)