Quadratus Lumborum and Low Back Pain
Lower Back Tightness? Sciatica Pain? Hip pain? It could be the quadratus lumborum muscle.
I know what you are all thinking, the “quadratus” sounds like quadriceps or “quads” which is a large group of muscles in your lower body in the front of the thigh, but the QL muscle is located in the posterior (back side) abdominal wall. The quadratus lumborum, or QL for short, is is the deepest abdominal muscle and can be found on either side of your lumbar spine. The QL muscle is attached from the lower ribs to the iliac crest (top of the hip bones), it is located deep enough that it can influence the lumbar region in your low back. When your QL is tight, it can cause compression of the spine or could lead to unleveling of the hips and shifting of the torso.
QL Main Functions
Stabilizing of your lumbar spine and pelvis.
Assists in lateral flexion (bending to the side).
Extension in the lumbar spine.
Lateral pelvic rotation (hiking the hip).
Helps support the core of the body when breathing.
COMMON CAUSES FOR A TIGHT QL?
Prolonged sitting
Sitting in a position for a long period of time or if you sit and favor one side can put your hip in an uneven position to the pelvis and spine causing it to get tight.
Sleeping position
When you sleep on your side, your hip is automatically in a bad position compared to the rest of your pelvis. The side that is on top is usually the one that will show pain.
Overuse
If you have weakness in other muscles, your QL muscles have to come and pick up the slack.
Daily chores
Bending and twisting at the waist or lifting heavier objects can cause overload on the QL muscle.
TEST YOUR QL
stand straight up and press your fingers with moderate pressure into the muscle on your side right between the top of your hips and the bottom of your ribs.
Try it a for a couple of minutes AND If you find tender spots, you more than likely have a tight QL. REMEMBER, Most healthy muscles are not sore to the touch unless you just killed a workout!
4 MOVEMENTS TO STRETCH YOUR QL
QL DOOR STRETCH
Step 1
Standing near a door way or anything you can grab on to. Bring your back foot against the wall and your front leg will be crossed over and bent.
Step 2
Grabbing on to the door frame and let your upper arm take the weight of your body.
Step 3
Try bending your torso while pushing your hip away from the wall. Let your body sink into the stretch as much as possible.
Step 4
Hold for 1-2 minutes. Deep inhale and exhale, try practicing breathing through your diaphragm.
NOTES
If you feel the stretch more in your Lat, then try moving your upper arm down. Remember if the pain is too intense, ease into it until your body gets comfortable with the movement.
QL FLOOR STRETCH
Step 1
Sitting down on the floor go with one leg straight out and the other with your knee bent keeping your body upright.
Step 2
One hand grabs your ankle to the leg that is straight out. Your chest should be facing the same leg that is bent.
Step 3
Grab your ankle and pull your chest towards your thigh. With just a slight lean forward you should feel the stretch in your low back.
Step 4
Hold for 1-2 minutes. Deep inhale and exhale, try practicing breathing through your diaphragm.
NOTES
If you have tight hamstrings, try bending your knee a little and continue with your stretch. Remember if the pain is too intense, ease into it until your body gets comfortable with the movement.
QL BUTTERFLY STRETCH
Step 1
Sit on a flat surface into the butterfly stretch. Try keeping your body as upright as possilbe.
Step 2
One hand grabs your foot or ankle and with the other hand, press your thigh with and bend away with a slight rotation.
Step 3
If possible, you can add a slight lean forward to get a deeper stretch.
Step 4
Hold this stretch for 1-2 minutes, take a deep inhale and exhale.
NOTES
Push away more if you want to add more of a stretch. Remember if the pain is too intense, ease into it until your body gets comfortable with the movement.
QL LACROSSE BALL RELEASE
Step 1
Lying on a flat firm surface. Grab the lacrosse ball (or tennis ball) and place it between you and the flat surface. Place the ball on your low back to the side of your spine where the QL muscle is located.
Step 2
One leg should be straight and the opposite leg is bent up with your foot flat on the ground. The leg that is straight is the same side of the ball.
Step 3
Tuck your pelvis under into a posterior tilt and use your foot that is planted on the ground to drive your body over the ball. Take deep breathes and try pressing your back into the ball.
Step 4
Hold for 1-2 minutes or as long as you can while taking deep breathes.
If you want the stretch to be a little bit more intense
Same position as before, but grab your knee of the leg that is straight and bring it to your chest. Don’t forget to keep your pelvis tucked and really sinking your ribcage down.
Same position as before, but bring your knee to your chest. Curl up with your upper body while meeting your knee and chest half way. Don’t forget to keep your pelvis tucked and really sinking your ribcage down.
NOTES
Remember if the pain is too intense, ease into it until your body gets comfortable with the movement.
QL MUSCLE
Hopefully we have learned a few things about our QL muscle and recognize that it is important to NOT neglect this muscle. Rather you are having these symptoms are not, I would still try these exercises out. So many people don’t realize how tight the QL muscle is, until they start doing the stretches or perform the “test.”
STAY HEALTHY, STAY HAPPY
Thank you for visiting the MA360 Blog and we hope you come back to our future posts. If you have questions post comments below or send me an email at malyndasarmy@gmail.com.
-M
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Hi! I’m Malynda!
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