No one’s really sure where back pain comes from. One likely source, though, is a weak quadratus lumborum muscle, which connects your ribs, pelvis, and lower spine. This muscle stabilises your spine, especially during twisting sports movements and long periods of sitting. Besides helping you with torso rotation, the quadratus lumborum also helps when you do side bends.
Obviously, having this muscle affected prevents you from performing many of your daily functions. A simple exercise could be the cure you need to stave off injuries. To prevent lower-back pain, you need to train the quadratus lumborum to stay tensed for longer periods. Here’s how to do it:
1. Start by lying straight on your right side.
2. Then lift your pelvis so your weight rests on your right forearm and feet, as shown below.
3. Hold this pose for 8 seconds.
4. Roll over on your left side and do the move again.
Complete five repetitions per side, three times per week and you are good to go.