Quadratus Lumborum: Long Name, Pain in the Back.
Over the past months we have examined several muscles that, when tight, may contribute to back pain:
But what about the back, itself?
Well this week, we will look at the quadratus lumborum muscle.
The what?
The quadratus lumborum (QL) is actually an ab muscle that is located IN our lower back (either side of the spine). It connects our lowest rib to our pelvis and is used to sit, stand and walk. It contributes to spinal stability and helps us to bend sideways and extend our back as well as helping to stabilise our ribs and assisting our diaphragm with inhalation. Because of this, and its location, the QL is one of the prime sources of lower back pain.
https://www.physio-pedia.com/File:Quadratus-lumborum-muscle-fibers.jpg
https://www.healthline.com/health/quadratus-lumborum-pain
https://www.allsports-physical therapy.com/blog/your-ql-muscle-may-be-the-cause-of-your-low-back-pain
What causes tight QLs?
Sitting Too Long
I know it sounds like sitting for too long seems to be the cause for all our tight mnuscles but it is also a culprit here. When we sit for long periods of time we continuously contract or tighten our QLs which can lead to muscle fatigue. If we don’t’ move and blood flow is reduced, these muscles can also become painful and stiff.
Poor Posture
When we slouch, sit without back support or lean to one side, our QLs can be put under added stress leading to soreness and tightness.
Weak Muscles
This touches back to our previous looks at tight and weak muscles. When the muscles around our back are weak, the QL has to work harder to hold us up and eventually leads to them being overworked and tense.
Poor Lifting Technique
It can also be strained when poor lifting technique is used to lift heavy items.
Photo by AntonioGuillem/iStock / Getty Images
https://medicalnewstoday.com/artiles/320497#causes
https://www.massagefremantle.com.au/quadratus-lumborum
So, I have tight QLs…what can I do about it?
Firstly, if you are suffering back pain, there are several medical causes, so please consult your health professional for advice.
Additionally, here are some things you can do to help with tight QLs.
Mobility
Pelvis Tilt
Lie on your back with your knees bent.
Relax the upper body.
Use your core and press the small of your back into the floor.
Hold for a few seconds and then relax.
https://www.healthline.com/health/quadratus-lumborum-stretch#pelvic-tilt
Knee Rolls
Lie on your back with your knees bent.
Gently drop your knees to one side keeping your upper body stable and on the mat. (Put a pillow or a cushion next to you if your knees don’t touch the ground).
Return the centre.
Repeat on the other side.
https://www.healthline.com/health/quadratus-lumborum-stretch#knee-rolls
Self Myofascial Release / Self-Massage
There has been some debate on this, however, several medical sources have stated that rolling the lower back can cause your spinal muscles to contract causing more harm than good.
As such, we do not recommend any self-myofascial release directly on the lower back without medical consultation.
Yoga
Side Stetch
Stand up and raise your arms over head, interlacing your fingers.
Tilt to the side (reaching UP and to the side NOT just to the side).
Repeat on the other side
Place your feet wider than hip width.
Reach your arms out so they are parallel to the ground.
Turn one foot out at 90 degrees.
Bend your torso over the leg with the foot turned out/.
Reach the corresponding hand to the ground and other up toward the ceiling.
Look down or up depending on your neck.
Repeat on the other side.
https://www.healthline.com/health/tight-hamstring#yoga
Conclusion
Tight QLs can causes long lasting lower back pain. By maintaining good posture and stretching regularly, we can help release this tension.
You can also get your FREE 2 week Recharge trial and we’ll go through these techniques with you.