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The quadratus lumborum (QL) is a deep core muscle located in the lower back on either side of the lumbar spine. It is the deepest abdominal muscle and is often referred to as a back muscle. The QL is a common source of lower back pain, which can be caused by overuse, stress, strain, or weakness. The muscle is responsible for several functions, including extending the lumbar spine, stabilizing the lumbar area, and pelvic tilting. Due to its strategic position and function, the QL plays a crucial role in maintaining posture and spine stability. Understanding the anatomy of the QL is essential for treating various musculoskeletal conditions affecting the lower back.
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What You'll Learn
The location of the QL muscle
The quadratus lumborum (QL) is a deep core muscle located in the lower back on either side of the lumbar spine. It is the deepest abdominal muscle and is commonly referred to as a back muscle. The QL is an integral part of the thoracolumbar fascia, a myofascial system that covers the posterior area of the human body, involving parts of the lower and upper limbs.
The QL muscle is flattened and has a quadrangular shape. It originates from the iliac crest and inserts on the transverse processes of the lumbar vertebrae and the lower part of the twelfth rib. The number of attachments to the vertebrae and the extent of its attachment to the last rib may vary. The muscle is generally located medially to the aponeurosis of the transverse abdominal muscle.
The QL muscle is a paired muscle of the left and right posterior abdominal wall. Each muscle of the pair is an irregular quadrilateral in shape, with one side being longer than the other. The QL muscles originate from the wings of the ilium and their insertions are on the transverse processes of the upper four lumbar vertebrae, as well as the lower posterior border of the twelfth rib.
The QL muscle is a continuation of the transverse abdominal muscle and is involved in the anterior fascial system of the body. It assists the diaphragm in inhalation and helps to elevate the ilium with ipsilateral contraction. The muscle also plays a role in the vertical stabilization of the pelvis, lumbar spine, and lumbosacral junction.
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QL muscle pain
Quadratus Lumborum (QL) is the deepest abdominal muscle, located in the lower back on either side of the lumbar spine. It is a common source of lower back pain, which can be caused by overuse, stress, strain, or weakness and tension. The pain can be severe and spread to other areas of the body if left untreated.
The QL muscle is an integral part of the thoracolumbar fascia, a myofascial system that covers the posterior area of the human body, involving part of the lower and upper limbs. It is also a postural muscle group and part of the core muscles, which are essential for proper load balance within the spine, pelvis, and kinetic chain. The core muscles spare the spine from excessive load and are important for load transfer between the upper and lower body.
QL pain can be caused by various factors, including occupational stresses such as prolonged sitting, standing, or continuous lifting activities. It can also be caused by repetitive movements, such as gardening, lifting heavy items, golfing, or walking or running on uneven surfaces. In addition, a sudden quick movement, such as lifting a heavy item, or trauma from a car accident can also trigger QL pain.
To treat QL pain, it is recommended to apply heat and ice to reduce pain and inflammation. A doctor may also suggest taking painkillers or muscle relaxants. Trigger point injections are another option for treatment. Therapies such as yoga, Pilates, and tai chi are effective core strengtheners and can help ease back pain. Walking at a moderate pace can also provide relief.
It is important to maintain good posture while standing, sitting, and driving, as well as ensuring proper lifting techniques for heavy objects. Sleeping in a position that reduces back pain can also help. Specific exercises, such as the QL walk, and stretches can be beneficial. Consulting a doctor is advised to determine the root cause of the pain and create an appropriate treatment plan.
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QL muscle stretches
The quadratus lumborum (QL) is a large muscle located on the posterior (back) side of the trunk and abdominal wall. It is the deepest abdominal muscle and is located in the lower back on either side of the lumbar spine. The QL muscle is an integral part of the thoracolumbar fascia, a myofascial system that covers the posterior area of the human body, involving part of the lower and upper limbs.
The QL muscle is often the source of lower back pain, which can be due to overuse, stress, strain, or poor posture. To prevent and treat QL pain, it is important to perform stretches and exercises that focus on strengthening and stabilising the area. Here are some specific QL stretches that can help:
Seated Quadratus Lumborum Stretch
Sit on a chair and position yourself to one side of the seat until you're almost off the edge. This will help target the QL muscle and promote a contraction-relaxation reaction.
Standing Side Stretch
Stand with your feet wider than your hips, with one foot facing forward and the other foot turned out to a slight angle. Raise your arms parallel to the floor, with palms facing down. Hinge at your hip and extend your fingers forward, then lower your hand to your leg or a block. Repeat on the other side. This stretch helps to lengthen the spine and engage the core and lower back muscles.
Yoga, Pilates, and Tai Chi
These practices are effective core strengtheners and can help to ease back pain. They promote stability and flexibility in the spine, pelvis, and kinetic chain.
Walking
Walking at a moderate pace can help to reduce back pain and improve overall physical well-being.
It is important to maintain good posture and practice proper form when performing any stretches or exercises. Consult a doctor or certified professional if you are experiencing persistent or severe QL pain.
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QL muscle shape
The quadratus lumborum (QL) muscle is the deepest abdominal muscle and is commonly referred to as a back muscle. It is located in the lower back on either side of the lumbar spine, starting at the lowest rib and ending at the top of the pelvis. The QL muscle is an integral part of the thoracolumbar fascia, a myofascial system that covers the posterior area of the human body, involving the upper and lower limbs.
The QL muscle is flattened and has an irregular quadrilateral shape, which is the reason why it is described as 'quadratus' in Latin. The muscle is a paired muscle of the left and right posterior abdominal wall. Each muscle of the pair originates from the wings of the ilium and inserts on the transverse processes of the upper four lumbar vertebrae, as well as the lower posterior border of the twelfth rib. The number of attachments to the vertebrae and the extent of its attachment to the last rib may vary.
The QL muscle is an extensor and stabilizer of the lumbar spine, capable of pelvic tilting and acting as an inspiratory accessory muscle. It helps to create an antagonist force to the muscles of the anterolateral abdomen wall, along with the multifidus and erector spinae muscles. During extension, the QL exerts a force of 10 N, which is smaller compared to the forces exerted by the erector spinae muscles (100 N) and the multifidus (150 N).
The QL muscle's shape and strategic position allow it to act as a crossroad for the forces exerted by neighbouring muscles, influencing the different tensions produced. Its complex muscular organization, with three layers of muscle fibres that have different vectors, makes it difficult to identify the precise actions that occur through the contraction of these fibres.
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QL muscle functions
The quadratus lumborum (QL) muscle is the deepest abdominal muscle, located in the lower back on either side of the lumbar spine. It is an integral part of the thoracolumbar fascia, a myofascial system that covers the posterior trunk and involves parts of the lower and upper limbs. The QL muscle is responsible for several important functions in the body.
One of the key functions of the QL muscle is spinal stabilization. It helps to stabilize the lumbar spine and the pelvis, providing support and maintaining posture. The QL muscle works in conjunction with other muscles, such as the multifidus and erector spinae, to create antagonist forces and maintain balance within the spine, pelvis, and kinetic chain. This stabilization helps to protect the spine from excessive load and facilitates the transfer of load between the upper and lower body.
The QL muscle also plays a role in spinal movement. When contracted bilaterally, the QL muscles extend the lumbar spine and contribute to the extension of the lower back. Unilateral contraction of the QL muscle results in lateral flexion of the lumbar spine, meaning the trunk bends towards the side of the contracted muscle. Additionally, the QL muscle is involved in pelvic tilting, allowing for elevation and lateral tilting of the pelvis.
Furthermore, the QL muscle has respiratory functions. It assists the diaphragm during inhalation and aids in fixing the twelfth rib during forced expiration. The lateral arcuate ligament of the diaphragm rests on the QL muscle, potentially enhancing respiratory function by allowing the muscle to act as a pivot.
The QL muscle is also associated with lower back pain. It is a common source of unilateral or bilateral lower back pain, often due to overuse, prolonged sitting, stress, strain, or weak gluteal muscles. Sitting for extended periods can lead to decreased blood flow to the QL muscle, causing pain and stiffness. Additionally, imbalances or misalignments in the pelvis or spine can result in QL pain as the muscle works to stabilize these areas.
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Frequently asked questions
The quadratus lumborum (QL) muscle is located in the lower back, on either side of the lumbar spine, and runs from the top of the pelvis to the bottom rib.
The QL muscle is responsible for extending the lumbar spine, stabilising the lumbar area, and acting as an accessory muscle for inspiration. It also helps to create an antagonist force to the muscles of the anterolateral abdomen wall.
The QL muscle is flattened and quadrangular in shape.
Some QL stretches to relax your spine include side bends and stretches, yoga, Pilates, and tai chi.
QL pain can cause a deep ache in the lower back, a stabbing pain in the hips or pelvis, and sharp pain when the QL contracts while coughing or sneezing.
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