Meet Your Muscles: The Quadratus Lumborum

Where is it?

The Quadratus Lumborum, or QL, is the deepest muscle in your lower back. It is considered one of the core muscles and is part of the posterior (back of the) abdominal wall. They sit on both sides of your spine, between your lowest rib and the top of your hip.

What does it do?

This muscle helps you bend to the side, stand up straight, and stabilize your lower back when you move.

What makes it hurt?

The QL can become stiff and sore by overuse, straining, or stressing the muscles. This can happen from activities like lifting heavy objects with poor form, sitting for long periods without support, or sudden twisting movements. Repetitive bending or side movements, such as in certain sports or jobs, can also put too much pressure on them. Pregnant women can also experience QL discomfort from the change of shape and extra weight in their abdominal area. If the muscles becomes too tight or weak, it can lead to pain, stiffness, and even make it harder to move normally.

How can massage help?

Deep tissue massage, trigger point therapy, and myofascial release can break up knots and tension in the lower back. This helps relieve stiffness and allows the muscle to move more freely. Massage can also improve posture and flexibility, which may prevent future strain on the QL.

What can I do besides massage to help it?

If the QL is tight and sore, rest and a combination of ice and heat treatments can help reduce soreness. To relieve and prevent stiffness and overuse injury, stretching and strengthening exercises such as the knee-to-chest stretch, or the eagle and Bird dog yoga poses can help keep the muscle loose and healthy which may reduce discomfort.