【片側腰痛】腰方形筋の痛みを解消する筋トレ

Are you suffering from lower back pain on one side, or back pain that doesn't improve with stretching? A significant number of lower back pain patients experience pain in the quadratus lumborum muscle. One study reported that 30-55% of lower back pain patients have pain (trigger points) in the quadratus lumborum muscle. Therefore, in chiropractic and rehabilitation settings, stretches and massages targeting the quadratus lumborum muscle are frequently performed. However, a 2025 paper reported that the more flexible the quadratus lumborum muscle, the more severe the lower back pain, the lower the quality of life, and the more sensitive the patient is to pain. Therefore, excessive stretching and massage to loosen the quadratus lumborum muscle may actually be prolonging lower back pain. This video will explain the knowledge you need to know and practical treatment methods for those with lower back pain on one side, or those whose condition doesn't improve with quadratus lumborum stretching and massage. Please watch until the end. ⬇︎If you haven't subscribed to the channel yet, please do! https://youtube.com/@souphysio2023?si... [Seeking Participants] ✅Limited to those who want to steadily improve their lower back pain✅ We are looking for participants for a limited time to join our 3-6 month lower back pain improvement coaching program. If you are interested, please feel free to contact us via the official LINE account below. ⬇︎Official LINE account here (Individual consultations also available) https://lin.ee/PyLUKuv [Please press "Open in app"] 《Table of Contents》 00:00 Opening 00:26 Location and function of the quadratus lumborum muscle 00:41 Relationship between the quadratus lumborum muscle and lower back pain 01:47 Factors causing pain in the quadratus lumborum muscle 01:54 Factors that make the quadratus lumborum muscle prone to pain ① Weakness of the hip joint (gluteus medius) 02:25 Factors that make the quadratus lumborum muscle prone to pain ① Weakness of the hip joint (psoas major) 02:52 Factors that make the quadratus lumborum muscle prone to pain ② Weakness of the back muscles (multifidus) 03:10 Factors that make the quadratus lumborum muscle prone to pain ③ Posture 03:49 Relationship between the quadratus lumborum muscle and unilateral lower back pain 05:16 Beginner level ① Side plank using a wall 06:42 Beginner ② Side Bend 07:49 Beginner ③ Pelvic Lift Exercise 08:51 Intermediate ① Side Plank using a Platform 10:12 Intermediate ② Side Bend & Suitcase Carry 12:04 Intermediate ③ Pelvic Walk 12:37 Summary 13:56 After-talk Videos introduced in this video are listed below ↓ ◆【Don't Miss Out】The Important Gluteal Muscles for Improving Lower Back Pain (Scientific Evidence)    • 【知らないと損】腰痛改善に重要なお尻の筋肉（科学的根拠）   ◆【Causes of Lower Back Pain】Stiff? Weak? Understanding the Psoas Muscle and Improving Lower Back Pain (Scientific Evidence)    • 【腰痛原因】硬い？弱い？大腰筋を知り腰痛改善に導く（科学的根拠）   ◆The Ultimate Exercise Therapy for Strengthening the Multifidus Muscle (Scientific Evidence)    • 【腰痛筋トレに超重要】多裂筋を鍛える最強の運動療法（科学的根拠）   Other Recommended Videos ↓ ◆[Misconceptions about Lower Back Pain] "Don't bend your back" is counterproductive. The real reason why lower back pain doesn't heal    • 【腰痛の誤解】「腰を曲げるな」は逆効果。腰痛が治らない本当の理由   ◆[Lower Back Pain Muscle Training] It's okay if you can't do a plank! Do this instead (Scientific Evidence)    • 【腰痛筋トレ】プランク出来なくても大丈夫！代わりにこれやって（科学的根拠）   ◆[Thoracic Spine Stiffness and Lower Back Pain] 3 Exercises to Improve Thoracic Spine Mobility    • 【胸椎の硬さと腰痛】胸椎の可動性を高めるエクササイズ3選   ◆Distinguishing Between Draw-in and Bracing. How to Maximize Core Stability    • 【腰痛筋トレの基本】ドローインとブレーシングの使い分け。体幹安定性を最大化させる方法   ◆A Surprising Thing That Increases the Risk of Lower Back Pain That Most People Don't Know About    • 【慢性腰痛】ほとんどの人が知らない腰痛リスクを高める超意外なもの。   ◆5 Common Mistakes in Back Bridges. A Thorough Explanation of How to Maximize the Effects!    • 【腰痛 筋トレ】バックブリッジの間違えやすいポイント5つ。効果を最大化させる方法を徹...   ◆Muscle Training to Improve Lower Back Pain in the Shortest Time Possible    • 【最新研究】腰痛を最短最速で改善する筋トレ。理学療法士が教えるインナーマッスルトレーニング   ◆10 Facts About Lower Back Pain That Everyone Should Know    • すべての人が知るべき腰痛の10の事実   ◆Lower Back Pain Isn't Just Caused by the Lower Back. The Surprising Relationship Between Lower Back Pain and Sleep    • 腰痛の原因は腰だけじゃない。腰痛と睡眠の意外な関係。   ◆Lower Back Pain Upon Waking Up in the Morning. Causes and 3 Solutions    • 【最新論文】朝・寝起きに腰が痛い！原因と対策 3選   ◆Just 3 Minutes! Lower Back Pain Exercises and Stretches You Can Do While Lying Down    • 【筋筋膜性腰痛向け】たった3分！寝ながらできる腰痛体操ストレッチ３選   【Our Clinic's Homepage is Here】 Are you suffering from lower back pain that hasn't improved despite visiting hospitals, chiropractic clinics, and osteopathic clinics? If you are suffering from lower back pain in Chikushino City, Fukuoka Prefecture, please visit SOU physio, a chiropractic clinic in Utsukushigaoka Minami, Chikushino City. Homepage → https://souphysio.com/ ---------------------------------------------------------------- This channel provides accurate information about lower ...