After recently having many clients with tight Quadratus Lumborum Muscles, along with back & hip pain, I thought it would make sense to cover this muscle on my next blog. So here is some information you may find interesting!
This QL muscle is found, buried deep, in the lower back and is irregular & quadrilateral in shape. It originates from the lower border of the last rib (for about half its length) and connects the ribs to the pelvis (hip area) attaching alongside the spine with its medial muscle fibers. It’s role is to stabilize your torso in the frontal plane, acts as a prime mover, a postural & respiratory muscle, with the overall goal of the QL is to provide lumbar stability.
The QL is a common source of lower back pain, constant contraction while seated can overuse the QL, resulting in muscle fatigue. A constantly contracted QL will experience decreased blood flow and over time can develop adhesions in the muscle & fascia which at the end is muscle spasm. When you lean to the side, the QL must lengthen and then contract to pull you back up. This muscle can become a key player in the subsequent onset of sciatica symptoms and hip pain.
One key point to remember, if you have a weak Gluteus Medius muscle the chances are your QL muscle will be excessively over used and strained possibly causing a lot of pain around the lower back or hip area. Answer keep your Gluts and QL muscles is good condition.
How to check if you have a weak QL muscle, perform a side plank and see how long you can hold it. Then compare it to the other side. If you perform 60 seconds on the right side and only hold the left side for 30 seconds, your left side is weak and you need to strengthen it.
Massaging and stretching this muscle will help relieve any pain you are experiencing in this area.
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