I injured my left QL about 20 years ago while lifting a suitcase (suddenly). It took about 3 weeks to heal and I never gave it much thought after that.
Once every 3 months I would feel it recur but I would get over it soon. At that time I didn't know it was the QL.
But about 8 years ago I had a very bad car seat and that weakened the whole back and my QL would spasm.
The doctors didn't know what the issue was (MRI seemed "normal").
I met Esther in 2009 and since then I've been a fan of the 8 steps.
But sadly, I have not been able to heal my QL, it still keeps recurring.
And only recently am I sure it is my left QL, after carefully reading all the symtoms.
So my question is, for someone with pure injured QL (I don't have sciatica or other issues), how can I get it to heal?
What would be the best exercises and stretches to follow?
What would be bad exercises or stretches to avoid?
How long would it take to heal?