Muscle Breakdown: Quadratus Lumborum
Table of Contents
What Is the Quadratus Lumborum
The Quadratus Lumborum (QL) Is located on the left and the right of your lower back and is the deepest of the abdominal muscles. The Quadratus Lumborum is responsible for many movements, most notably stabilizing the pelvis when you are standing upright.
Being involved in multiple movements including standing, sitting, and walking, all take a toll on the Quadratus Lumborum and it is common to experience pain in this area.
Quadratus Lumborum Cadaver & Muscle
Quadratus Lumborum Function
The Quadratus Lumborum is crucial to perform many movements. Here is a list of the functions that the Quadratus Lumborum performs:
Stabilizing the Pelvis when upright
Lateral Flexion of Vertebral Column
Extends Lumbar Vertebrae
Fixes 12th Rib to stabilize Diaphragm
Quadratus Lumborum Origin and Insertion
Quadratus Lumborum Origin
The Quadratus Lumborum Originates from the Posterior Iliac Crest.
Quadratus Lumborum Insertion
The Quadratus Lumborum Inserts into the inferior border of the 12th rib, as well as the transverse processes of L1-L4.
Quadratus Lumborum Pain
As with many muscles, pain can arise in the Quadratus Lumborum from overuse, underuse, stress, poor posture, previous injury, strain and sitting for long periods.
The intensity of pain can vary depending on the severity of your injury. Some describe it as deep, aching pain, others describe it as sharp pain. Pain can also be manifested as general discomfort or tightness, and can present itself which coughing, sneezing, sleeping or even sitting.
There are many methods available to help treat existing pain. Heat and ice are very common and are used to decrease swelling and discomfort. Similarly, massage therapy can help stimulate the blood flow in the Quadratus Lumborum and reduce muscle tightness. Anti-inflammatories and pain medication can also help to reduce swelling and pain. Trigger point injections are another option and are injections administered directly to certain areas of the muscle to help manage pain. These injections can contain steroids or anesthetics. Talk to your doctor about what treatment method(s) are more appropriate for you.
Quadratus Lumborum Injury Prevention
To avoid injury to the Quadratus Lumborum, remember to practice healthy habits. This includes maintaining proper posture throughout the day and performing daily stretches to keep your muscles strong and engaged. When sleeping, try to avoid lying on one side and instead sleep on your back. Remember to lift heavy objects by bending your knees to avoid unnecessary stress on your Quadratus Lumborum. Finally, maintaining a healthy weight for your age and taking breaks from long periods of sitting are great strategies to keep your Quadratus Lumborum healthy!
Quadratus Lumborum Exercises
Unilateral Farmers Carry
Unilateral Farmers Carry
While standing, hold onto a dumbbell or kettlebell in your left hand. Walk for at least 10 meters, for ten sets. Remember to avoid any bending or leaning to the weighted side. Repeat on the other side.
Quadratus Lumborum Stretches
Side Stretch
Lying down QL Stretch
Triangle Pose
Side Stretch
In a standing position extend both arms overhead and interlock your fingers. Begin to bend to one side as far as comfortable and hold the stretch for 30 seconds. Repeat the movement on the opposite side.
Lying down QL Stretch
Begin lying down on a mat with your arms extended beside you to form a letter ‘T’. Bend both knees so that your feet are flat on the floor. Cross the left leg over the right leg and slowly lower both legs towards you left side as far as comfortable. Hold for 30 seconds and repeat the movement on the other side.
Triangle Pose
With your feet in a wide stance, have your left toe facing forwards and your right toe pointed slightly outwards. Raise both arms so they are fully extended. Have your left arm extended out in front of you, and your right arm extended behind you. Hinge at your hip so that your left hand comes down to your left ankle and your right arm is pointing up towards the sky. Hold in this position for 30 seconds and repeat on for the right leg.