Identifying the cause of quadratus lumborum pain is very important because it may lead to effective treatment. If you are suffering from quadratus lumborum pain, then you must take necessary steps to get relief. You need to understand what causes your symptoms and how they can be treated effectively. The best way to do so is by learning about the exact causes of your symptoms and treating them accordingly.
The quadratus lumborum muscles are located at the base of the spine. They lie just above the sacrum (the triangular bone at top of spine) and insert into the pelvis through a series of ligaments. These muscles are responsible for supporting your back when sitting or lying down. When these muscles contract, they pull on a group of bones called vertebrae which make up part of your spinal column.
In addition to their role in support, the quadratus lumborum muscles play an important role in stabilizing the spine. When they become weak, you may experience pain throughout your body. A condition known as spondylolisthesis (also called spina bifida) occurs when one or both of these muscles fail to develop properly. Spinal fusion surgery is sometimes needed if there is no other way to correct the problem.
Pain in the lower back may be caused by other reasons than just tight muscles. Sometimes a herniated disk, bone spur or other condition can lead to pain and suffering. Before you take any sort of medication for your pain, you should see your doctor and seek an accurate diagnosis. Your physician may then refer you to a physical therapist for sessions dedicated to strengthening your core muscles.
If you are experiencing a dull pain in your lower back, there are several things you can do to get relief. First of all, you should stay active and continue with your normal daily routine as much as possible. However, if the pain is severe then you should limit the amount of walking, standing and sitting that you do. Instead, try to find a position of comfort that will work for you. It may be helpful to lie on your side or recline in a warm bath.
The ql is below the 12th rib on the right side. If you reach behind your back, this is about where you’ll find the point. The muscles are really small and hard to locate if you have never felt them before. You may feel a slight movement on them when you contract them. There should not be a large movement though, just a small one.
This movement is very subtle and takes practice to learn to feel it.
You can do a couple of very simple exercises to help strengthen this muscle. To do the first one, lie on your back with your knees bent and your feet on the floor. Slowly raise your head and upper back while keeping your shoulder blades on the floor. Hold this position for a few seconds and then lower yourself back down. You can also do this exercise sitting up if lying down is too uncomfortable for you.
The second exercise is called the cat stretch. Start by kneeling on all fours with your back arched and your butt in the air. Next, gently arch your back even more and pull your belly button in toward your spine. Hold this position for a few seconds and then slowly relax. You can do this several times if you like.
Both of these exercises can help to strengthen the ql muscles and help you get rid of your back pain. It may take some time for you to start feeling results, so be patient and continue doing them every day. If you want, you can also do these exercises along with others that are more effective.
The ql runs directly below the spine, so when it contracts, it pulls upward on the lumbar region of the spine creating a slight arch. To engage this muscle, stand up straight with your shoulders back and your abs tight.
Sources & references used in this article:
… inter-rater reliability of myofascial trigger points in the quadratus lumborum and gluteus medius: a prospective study in non-specific low back pain patients and controls … by KH Njoo, E Van der Does – Pain, 1994 – repub.eur.nl
Musculoskeletal causes of chronic pelvic pain: a systematic review of diagnosis: part I by FF Tu, S As-Sanie, JF Steege – Obstetrical & gynecological survey, 2005 – journals.lww.com
CT measurement of trunk muscle areas in patients with chronic low back pain by M Kamaz, D Kiresi, H Oguz, D Emlik… – Diagnostic and …, 2007 – dirjournal.org
Myofascial pain syndrome and its treatment in low back pain by PP Raj, LA Paradise – Seminars in pain medicine, 2004 – Elsevier
Ischiofemoral impingement syndrome: an entity with hip pain and abnormalities of the quadratus femoris muscle by M Torriani, SCL Souto, BJ Thomas… – American Journal of …, 2009 – Am Roentgen Ray Soc
Quadratus lumborum blocks: two cases of associated hematoma by M Visoiu, S Pan – Pediatric Anesthesia, 2019 – Wiley Online Library
A modified delphi survey on the signs and symptoms of low back pain: indicators for an interventional management approach by J Cid, JL De La Calle, E López, C Del Pozo… – Pain …, 2015 – Wiley Online Library