Dr. Salman Akbar
While the Quadratus Lumborum (QL) muscle is a typical source of back discomfort, being able to successfully treat it yourself may be a big relief. Here’s a terrific DIY QL muscle release to relax your low back and relieve discomfort.
First and foremost, some background on the QL:
Anatomy:
This muscle travels from the top of your pelvis to your bottom rib on each side of your low back. This is why it can interfere with your breathing when it is in spasm and pushes down on your lower rib. It also connects to the side of your spine along the way.
Purpose:
- Side flexion/bending of the spine
- Fixation/stabilization of the low rib
The problem:
When muscle knots form in the QL or it goes into spasm as a result of overuse or injury, it can be quite painful! This is often more one-sided than the other, giving you a lopsided feeling and creating the impression that you have one leg shorter than the other or that your “pelvis is out” (which cannot happen). The QL refers to pain that is sensed elsewhere and is not necessarily felt at the muscle. The referred pain is typically felt in the outer hip and glutes and is described as a deep aching that can become intense while moving. The problem is that this muscle is really difficult to stretch; however, a QL muscle release is relatively simple.
QL muscle release: Release your low back
1. Position
Lay on your back and place a firm massage ball (or a particular, purpose-made instrument like the QL Claw) beneath your QL muscle, which is located in-between the top of your pelvis and the lowest rib on either side of your spine.
2. Take Action:
Bring the knee on the same side as the ball up to your chest, putting pressure on it. Holding onto your knee, after you feel like you’ve found the perfect location (you will! ), you can either:
- Rock your leg out to the side, then back in, and repeat.
- Bend your leg up and down towards your chest many times.
Work into it slowly and softly for 1-2 minutes on each side, and feel free to slide the ball up and down slightly to get the correct areas. Please consult your local health professional first if you have acute low back pain.
FAQS
What is QL muscle release?
QL muscle release refers to exercises or techniques aimed at stretching and relaxing the quadratus lumborum (QL) muscles. The QL muscles are located in the lower back on both sides of the spine and play a role in stabilizing and supporting the lumbar spine and pelvis.
How can QL muscle release help with low back pain?
QL muscle release exercises can help alleviate low back pain by targeting the QL muscles, which can become tight and contribute to discomfort. Stretching and releasing these muscles can help improve flexibility, reduce muscle tension, and provide relief from pain or stiffness in the lower back.
What are some common causes of QL muscle tightness or pain?
Several factors can contribute to QL muscle tightness or pain, including poor posture, prolonged sitting, repetitive motions, muscle imbalances, overuse, and sudden or excessive physical exertion. Low back injuries or conditions like muscle strains, spasms, or disc problems can also lead to QL muscle issues.
What are some exercises for QL muscle release?
There are various exercises that can help release and stretch the QL muscles. Some examples include:
Standing QL stretch: Stand with your feet shoulder-width apart, lean sideways to one side while reaching your arm over your head in the opposite direction. Repeat on the other side.
Seated spinal twist: Sit on the edge of a chair, cross one leg over the other, place the opposite hand on the outside of the crossed knee, and twist your torso gently to that side. Repeat on the other side.
Supine knee-to-chest stretch: Lie on your back, bring one knee towards your chest, and hold it with your hands. Hold for a few seconds and repeat with the other leg.
Are there any precautions or limitations to consider when doing QL muscle release exercises?
When performing QL muscle release exercises, it’s important to listen to your body and avoid any exercises that cause pain or discomfort. If you have a pre-existing condition or injury, it’s advisable to consult with a healthcare professional or physical therapist before starting any new exercises or stretches.
How often should QL muscle release exercises be done?
The frequency of QL muscle release exercises can vary depending on individual needs and preferences. Generally, it’s beneficial to incorporate them into a regular stretching routine or as needed for relief. Starting with a few times per week and gradually increasing the frequency can be a good approach.
Can QL muscle release exercises be done alone, or should I seek professional guidance?
QL muscle release exercises can be done independently in many cases. However, if you’re experiencing chronic or severe low back pain, it may be beneficial to consult with a healthcare professional or a physical therapist who can provide a proper assessment, recommend specific exercises tailored to your needs, and ensure you’re performing them correctly to avoid any further injury or discomfort.
