Lower back pain and VERY tight Quadratus Lumborum every morning, especially on one side

[rasheemo]

Hello! I've had this issue for nearly 8 years now but no one has been able to help.

Issue:

• The longer I sleep, the tighter my QL gets (especially right QL) which causes low back pain. Soft mattress makes it worse (I sleep on a hard mattress now)

Background:

• Did Tae Kwon Do for years, until around 9 years ago. Lots of kicking, predominantly planting with my left leg and kicking with my right (may be a cause?).
• I have low grade spondylolisthesis but I don't necessarily think it's related (no back pain post injury for a year or two)
• I think I have weak gluteus muscles (i'm prone to developing ITB when I run, glutes don't activate properly, I have to make conscious effort to activate) OR they aren't weak, but are not activating properly (I can hip thrust 135 lbs)

What helps a little

• Leg workouts, particularly hamstring, seems to help a day or two after the workout
• I have not been consistent in training glutes but glute workouts dont show immediate relief
• Using a quadballer (like a foam roller but it's a wheel that can really dig deep) on my QL offers relief but doesnt fix the root cause

What makes it worse

• Deadlifts (which I don't do anymore)
• Hyper extensions (reverse hyper extensions don't bother me at all though)

Any help is appreciated
Willing to make a payment to support the forum if someone helps me figure this out

Similar Threads:

• Quadratus lumborum pain for 2 years, physiotherapist didn't help
• Local Lower Back Pain On One Side - X-RAYs Inside
• Tight Quadratus Lumborum
• The link between tight calves / hamstring and lower back pain
• 21 year old male, chronic left-side lower back pain

[mmwr715]

I have been fighting with QL patients for years and had a flare-up of it with cold weather in my country. I wrote a brief account of how I treat it here:

Why All the Quadratus Lumborum Back Pains and How I Treat It – newpainmuse

[rasheemo]

I have been fighting with QL patients for years and had a flare-up of it with cold weather in my country. I wrote a brief account of how I treat it here:

Why All the Quadratus Lumborum Back Pains and How I Treat It – newpainmuse

Thank you!! Let me read through this and put it into practice and see if that helps

[Tomhanks5]

I suggest you to try changing your mattress from hard to a soft one.
I also had been suffering from lower back pain for a couple of months.
But after getting rid of my older mattress and changed it to a new Nest Bedding Coupons mattress surprisingly my pain got all healed.

[bhawananancy]

I suggest you to buy the best mattress for back pain. I was also suffering from back pain. Then I purchase a back supportive mattress from Refresh mattress. I feel better now. You can also take it from Refresh.

[lootbox]

I think you are sleeping on a too firm matras.
It works the opposite. When muscles are able to relax they start to hurt.
Probably you are sleeping on a hard matras very long.
Then switching to softer make your muscles hurt temporary