Back Pain: Quadratus Lumborum Muscle

fig. 1

Due to its location, the Quadratus Lumborum (or QL) plays an important role in stabilizing the spine of the lower back. The QL assists with trunk side-bending, the ability to hip hike, and rib stabilization during the inhalation phase of breathing. (fig. 1)

fig. 2

Single sided QL tightness can present as: (fig. 2)

• one-sided low back pain

• leg length discrepancy due to hip elevation

• referred pain into gluts or lateral thigh

• hip mobility issues

If the QL becomes tight on both sides, a compressive force on your spine is possible.

fig. 3

Try a lateral trunk stretch by standing with your foot closest to the wall in front of the other. Reach over to the wall and support yourself with one hand as shown. Next, side bend by reaching the other arm overhead. Don't arch your back. Think about separating your ribs and pelvis. Breathe into the space that's created. (fig. 3)