Stiff, tight, and achy lower backs are often caused by a combination of weak core muscles, poor posture, and limited mobility in the hips and spine. One muscle that is frequently overlooked is the quadratus lumborum (QL), a deep stabilizing muscle on either side of the lower spine. The QL plays a key role in supporting the lumbar spine, maintaining upright posture, and allowing side bending and rotational movements. When this muscle becomes tight or weak, it can contribute to lower back pain and restricted mobility.

Spinal twists are a simple yet effective way to target both the hips and the lower back, including the QL. By rotating the spine in a controlled manner, these exercises help elongate and relieve tension in the lower back muscles while promoting spinal mobility. Regular twisting movements also encourage blood flow to the lumbar region, which can aid in nutrient delivery and reduce inflammation.