Do you know how many skeletal muscles are in the human body? Did you guess 220? Nope: too few. 780? Nope: too many. There are approximately 650 skeletal muscles in the human body! That’s a great deal of power is contained within a single body. While all the muscles have their important jobs to perform in the body ranging from eye movement to the ability to jump vertically, perhaps the most important muscle group are the QLs, or Quadratus Lumborum muscles.

This large muscle group plays a key role in helping a person to sit, stand, walk, and bend. They are located along the posterior abdominal wall; the QLs essentially support the mid and lower back. They hug either side of the spine and work to stabilize it. They also connect the spine to the pelvis. These muscles allow the back a wide range of movement including waist bends and twists. Weak QL muscles typically result in frequent lower back pain; therefore, it is essential to regularly complete targeted exercises to strengthen this muscle group.

Engaging in daily strengthening exercises will ultimately help alleviate pain radiating along the lower back, buttock, and hip region. Strong QL muscles additionally assist an individual in bending at the waist correctly as well as twisting to reach an item. Convinced that the QL region needs some daily love? Here are some great exercises you can complete at home to strengthen this muscle group, keep your spine aligned, and engage in better posture.

Half Moon (or Standing Stretch)

This is an excellent gentle stretch to begin building strength throughout the QL region. Half Moon is a traditional yoga pose that focuses on building both strength and flexibility. Begin by standing with your feet rooted firmly in the floor, close together. Inhale and raise your arms above your head so your elbows are beside your ears. Now, clasp your hands together and point to the right side, forming a candy cane-like shape. The left hip will push slightly out, creating a curve to the body. Continue to breathe while holding the pose for 30-60 seconds. When beginning, aim to repeat this pose three to five times.

Side Plank

This yoga favorite works to build strength and balance. As an isometric exercise, side plank specifically targets this muscle group (however the oblique muscles get a workout as a bonus). When beginning side planks, aim to hold the pose for at least 15 seconds; as you continue to engage in this exercise, increase the amount of time you hold the pose to challenge the muscle group. Repeat this movement 6 to 10 times and increase as it becomes easier. To complete the side plank, lie on your side and stack your legs vertically. Then, keeping your lower forearm in line with your shoulder, use your ab muscles to raise your hips from the floor. Your body should create a nice triangle with the floor. Your body should remain straight; your QL muscles will engage and support the back and spine.

Cat and Cow

This exercise both strengthens and stretches the entire QL region. And bonus: it releases tension and will leave you feeling amazing after a long day sitting at a desk or standing on your feet. Begin by coming to all fours on the floor, keeping the spine neutral. Then, round the back until it cannot round any higher and hold for 5 to 10 seconds. From this cat-like position, push the back down through neutral as low as it will go, pushing the abdominals toward the floor. Hold this pose for 5-10 seconds and then repeat the entire exercise for one to five minutes.

You know the old saying “If you don’t use it, you’ll lose it”, right? Well, this statement couldn’t be truer regarding the body’s muscles. Failing to regularly exercise muscles results in muscle loss; muscle loss results in injury. Everyday actions can suddenly become quite painful if your muscles lose strength. If you’ve ever bent forward to reach for something and hurt your back, or if you’ve twisted your body and hurt your back, that’s most likely a result of a weak QL region. It is especially important to maintain the QL region as a person ages to protect the bones that may weaken themselves due to osteoporosis.

Maintaining and strengthening this key muscle group can be accomplished in as little as 10 to 15 minutes a day. However, when these three basic exercises become too easy, you must continue challenging your QL muscles by increasing the hold time and the repetitions. You may also wish to consider adding other exercises or using machines that target this area specifically. Remember: there is no better investment than yourself.