Quadratus Lumborum Stretching

What is the Quadratus Lumborum?

In this article we will take a look at the Quadratus Lumborum and the most common injuries associated with it. We'll also look at some techniques to help you treat it. These include massage, stretching and Kinesio taping.

About Quadratus Lumborum Muscle

Quadratus lumborum (QL) is a muscle located in the lateral area of the spine. It assists in flexion and extension, as well as rotation. QL is innervated by the 12th thoracic nerve. During forced exhalation, QL stabilizes the posterior crura of the diaphragm.

Aside from helping to maintain the spine in neutral alignment, the Quadratus Lumborum also provides strong leverage when bending the torso. Having a weak quadratus lumborum can make the hip abductor muscles work harder and cause excess strain on the QL when walking.

If the quadratus lumborum is hypertonic, it can cause low back pain. It may also lead to kyphosis, which can speed up the degeneration of the lumbar spine. In order to avoid this, you should learn how to stretch your quadratus lumborum. You can also practice yoga to strengthen your core and focus on lengthening your muscles.

Quadratus Lumborum Trigger Points

A trigger point is a painful nodule of muscle fiber that is often associated with localized pain and referred pain. Usually, the patient will experience pain that radiates to different parts of the body, such as the back, buttocks, and hips.

If you have chronic pain in your lower back, it is likely that you are suffering from a Quadratus Lumborum (QL) trigger point. The QL is a thick column of muscle that supports the spine. It has four distinct sides and attaches to the vertebrae on the transverse processes.

When the muscle contracts, it creates a painful sensation. This can occur if you are in a prolonged standing position or sit for long periods of time. Trigger points may be caused by repetitive microtrauma. They may also be due to an overload of the muscle.

Trigger points in the quadratus lumborum are sometimes associated with articular dysfunction or calcification. For these reasons, it is important to consult a physician for a proper diagnosis. Fortunately, a professional can usually evaluate your condition and offer simple treatments to relieve your symptoms.

One of the most common forms of low back pain is myofascial pain syndrome. Many patients with fibromyalgia or myofascial pain syndrome have a trigger point. Often, these referred pains can be confused with sciatica.

However, the two are often found together, especially in those with chronic musculoskeletal pain. Although the symptoms can overlap, a skilled therapist will typically be able to properly diagnose and treat the condition or refer to a physician for further investigation.

Common Injuries Associated with Quadratus Lumborum

The Quadratus Lumborum (QL) is a deep muscle found in the lower back. It provides lateral stability and contributes to rotation and extension of the trunk. When this muscle is injured, it can cause pain in the low back, hips, and buttocks.

One of the common causes of low back pain is the QL. This is a muscle that is very susceptible to injury. Often, it gets stretched out or becomes weak, causing a pain that worsens with movement.

Symptoms of a quadratus lumborum strain can include low back pain, breathing difficulties, and sharp or tugging sensations. If you are experiencing these symptoms, you should consult with your doctor to find out what treatment options are available.

Massage and Stretching for Quadratus Lumborum

The Quadratus Lumborum muscle is one of the deepest muscles in the body. It plays an important role in the function of the lumbar spine and pelvis. When it becomes tight, it may cause pain and discomfort. However, it can be easily stretched and relieved with effective stretching techniques.

There are several ways to stretch the Quadratus Lumborum. Stretching is an important part of rehabilitation and can be done by yourself. These stretches can help lengthen the muscles and increase circulation. They can also improve your posture and spinal stability.

If you have chronic low back pain, you should see a suitably qualified for therapist or healthcare practitioner for diagnosis, treatment or possible specialist referall.  for treatment. Low back pain can be due to a variety of factors, so it's always key to determine the root cause. A variety or combination of conservative treatments may work best for most people, in most cases. Many massage and manual therapists will be knowledgeable and experienced in dealing with back pain and will know when to refer on when they don't. Chiropractors, osteopaths, acupuncturists, physical therapists will all have their approaches to low back pain treatment. Do your homework to make sure youre getting advice and treatment from the right professionals.  

In addition to stretching exercises, your therapists is likely to prescribe gentle mobility exercises to promote healthy QL length. You may also be advised to increase your body's stability by practicing well established movement exercises such as yoga or tai chi. 

Stretching for Quadratus Lumborum



Stand with your feet shoulder-width apart, then slowly bend to the side and reach over the top of your head with your hand. Do not bend forward.


Primary muscles: Quadratus lumborum. External and internal obliques. Latissimus dorsi.
Secondary muscles: Teres minor. Iliocostalis lumborum. Intertransversarii. Rotatores. Multifidus.


Lower back muscle strain. Lower back ligament sprain. Abdominal muscle strain (obliques).


Do not lean forward or backward; concentrate on keeping your upper body straight.


This blog is intended to be used for information purposes only and is not intended to be used for medical diagnosis or treatment or to substitute for a medical diagnosis and/or treatment rendered or prescribed by a physician or competent healthcare professional. This information is designed as educational material, but should not be taken as a recommendation for treatment of any particular person or patient. Always consult your physician if you think you need treatment or if you feel unwell. 


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