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QL Spasm: Why One-Sided Back Pain Lingers🦴

A physical therapist leans against a plyometric box to perform a deep lateral stretch targeting the lower back muscles. This specific movement helps alleviate painful quadratus lumborum muscle spasms and provides true one-sided lower back pain relief.
If your low back or hip pain keeps flaring on one side when you stand up, it may be your QL overworking.  This supported stretch can help.

If you get a sharp pinch on one side of your low back or hip every time you stand up from a chair, the Quadratus Lumborum (QL) may be part of the problem.

This deep muscle helps stabilize your spine, pelvis, and ribs.  When it’s overloaded — often from long hours of sitting, poor load sharing, or guarded movement — it can tighten hard and create stubborn one-sided pain.

The good news: there are ways to calm it down and restore better movement without treating the pain like a random local issue.

The QL muscle and why it matters

The Quadratus Lumborum connects your pelvis to your lower ribs.

It helps you:
✅stay upright
✅side-bend and rotate
✅control your pelvis during standing, walking, and transitions

When the glutes, core, or hips are not sharing the load well, the QL often steps in and does too much.  Over time, that can lead to stiffness, spasm, and pain that shows up most when you move from sitting to standing.

Why the pain can feel one-sided

If one side of your body is carrying more load, the QL on that side may stay switched on longer than it should.

Common contributors include:
✅prolonged sitting
✅a guarded low back
✅limited hip mobility
✅poor pelvic control
✅overreliance on tightening instead of better movement control
That’s why stretching the low back blindly often misses the real driver.

The hamstring trap

A big mistake is assuming tight hamstrings always need more aggressive stretching.

Sometimes hamstrings feel tight because they are over-lengthened and underpowered, not because they are actually short.  If the pelvis is tipped forward and the hips are not stabilizing well, the hamstrings and QL may both work overtime.

That can keep the cycle going:
✅hamstrings feel tight
✅the pelvis stays unstable
✅the QL guards harder
✅pain lingers

QL stretch demonstration

The video shows a supported QL stretch designed to open the side body and reduce the feeling of low back or hip restriction.

How the exercise is shown


In the demonstration, the stretch is performed in a supported position on the floor or in a gym setting.  The body is positioned with:
✅one leg extended
✅the other leg bent for support
✅a lateral lean to target the side of the low back
✅a stable surface or padded support to help the stretch feel controlled

The goal is to gently lengthen the QL and create more space through the side of the trunk without forcing the movement.

What to focus on

✅Move slowly
✅Keep the stretch supported
✅Don’t crank into pain
✅Breathe and let the side body relax
✅Use it as part of a bigger plan, not as the only fix

When to be careful

This kind of pain is not always just a tight muscle.

Get assessed if you have:
✅numbness or tingling
✅pain shooting below the knee
✅weakness
✅night pain that wakes you up
✅fever, swelling, or unexplained symptoms

FAQ🤔❓

Why does my lower back lock up on one side after sitting at a desk all day?

Prolonged desk sitting can reduce hip support and keep the QL overworking to stabilize your trunk.  When that happens, one side may spasm and lock down during movement, especially when standing up.

Is a tight QL the same as a disc problem?

No.  A QL-related issue is usually more localized, while disc-related pain is more likely to include radiating symptoms, numbness, or tingling.

Why do my hamstrings feel tight if stretching doesn’t help?

They may be over-lengthened and compensating for poor pelvic support, so the answer is often better control and strength — not more stretching.

What helps one-sided low back pain most?

A mix of targeted mobility, better pelvic control, and strengthening the muscles that should be sharing the load.

Related reading 

To keep one-sided back pain from coming back, don’t just chase the tight spot.  Address the patterns that keep your hips, core, and pelvis under-supported.

Read our related guides: 
✅Sitting All Day?  How to Wake Up Weak Glutes and Ease Lower Back Strain to build the foundation that helps the QL stop overcompensating.

Next steps

If your one-sided back or hip pain keeps returning, don’t wait for it to clear on its own.  Use the supported QL stretch shown in the video, then click below to get help pinpointing the root cause and building a better recovery plan.

🤔❓Not Sure Physio Is Right For You? 📞🖂Speak to a physiotherapist first or DM me.👇👇

Stay mobile,

Toni
tonithephysio™ 
Total Mobility.  Total Balance.  Zero Pain
Mend & Move | Pain-Free Movement Team

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🗣️📢Medical Disclaimer: This information is for general knowledge and is not medical advice.  Complete the free 2-min joint assessment before starting any new exercise routine.
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Medical Disclaimer: This information is for general knowledge and is not medical advice. Consult with a healthcare provider or physical therapist before starting any new exercise routine.

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