Side-Bends Explained
When was the last time you trained your side bend?
Most people don’t think twice about it—but if your lower back often feels tight, achy, or stiff when walking or carrying things, it might be time to focus on this overlooked movement.
From an evolutionary perspective, side-bending strength used to be part of daily life. We carried water, firewood, tools, and children—often in one hand. These movements helped condition the quadratus lumborum (QL), a deep stabilising muscle in the lower back. But in modern life, we rarely use this muscle in its full range. Over time, it can become fibrotic, stiff, and weak.
Why This Exercise Matters
The QL plays a key role in stabilising the spine during walking, lifting, and carrying. If you’ve ever had a sore back after carrying a heavy shopping bag or picking up your child from one side, your QL was likely involved.
By restoring strength and mobility in this area, we can:
- Reduce recurring back pain and stiffness
- Improve balance and core control
- Enhance spinal stability during daily tasks
Who Should Do Side Bend Exercises?
If you:
- Feel stiffness or pain in your lower back, especially when walking or carrying,
- Notice asymmetry or weakness when leaning to one side,
- Struggle with side-bending movements…
…this series is for you.
How This Blog and Video Work Together
The video shows a clear progression of exercises in five levels:
- Mobility Drills – to improve the range of motion safely
- Static Strength Holds – to build isometric control
- Eccentric Training – to control lengthening under load
- Concentric Strength Work – to build dynamic power
- Functional Side-Bending – real-world movements with load
We’ll use this blog to summarise key points from the video—like when to progress, how much load to use, and what to aim for before moving to the next level.
Training Guidelines
To get the most out of your side-bending exercises, it’s important to match your training frequency and intensity to the type of exercise you’re doing. Here’s how to do that safely and effectively:
Mobility Work
- Goal: Improve range of motion
- Frequency: 3 sessions per day
- Duration: Hold each movement for 10-60 seconds
- Notes: Keep it gentle and pain-free. Focus on smooth, controlled range.
Static Strength (Isometric Holds)
- Goal: Build stability and endurance
- Frequency: 1–2 times per day
- Duration: Start with 30 seconds and work up to 1.5 minutes
- Sets: 2 rounds per session
- Notes: Don’t rush. Quality control is key.
Eccentric Strength
- Goal: Control movement while lengthening the muscle
- Frequency: Once per day
- Reps/Sets: 8–10 reps × 2 rounds
- Notes: Move slowly through the lowering phase. This helps recondition weak or fibrotic tissue.
Concentric Strength
- Goal: Build dynamic movement and strength
- Frequency: Every second day
- Reps/Sets: 10–20 reps × 3 rounds
- Notes: Focus on clean, powerful motion without momentum.
Functional Strength
- Goal: Apply side-bending strength to real-life movements
- Frequency: 1–2 sessions per week
- Reps/Sets: 10–30 reps × 4–5 rounds
- Notes: These exercises challenge your whole system—balance, control, and load tolerance.
Final Thoughts
Side-bending is one of those movements that often gets overlooked—but it plays a crucial role in spinal health, especially if you’ve been dealing with a stiff or achy lower back.
By gradually progressing through mobility, strength, and functional patterns, you’ll not only retrain the muscles that support your spine—you’ll also build resilience for everyday activities like walking, carrying, lifting, and even playing with your kids.
Take your time, follow the progression, and listen to your body. If you’re not sure where to start or how to tailor the exercises to your needs, feel free to reach out or book in for a check-up (I’m all about helping you moving better and feeling stronger!).