Dominic Stone
The quadratus lumborum (QL) is a muscle that lies deep in the erector spinae and is responsible for controlling breathing mechanics by pulling down on the 12th rib at the bottom of the rib cage. Due to its location and attachments to the ribs, pelvis, and spine, massaging the QL involves applying pressure downward from the bottom of the ribs to the pelvic crest, approximately 1-2 inches from the spine. This can be done with a massage gun using the pointer attachment, focusing on tender spots or knots (trigger points). It's important to be mindful of the 12th rib during the massage, as excessive force can cause injury to this floating rib. After massaging the QL, it is recommended to add a frequent QL muscle stretch to maintain flexibility.
| Characteristics | Values |
|---|---|
| QL Muscle Location | Deep in the erector spinae |
| QL Muscle Function | Controls breathing mechanics by pulling down on the 12th rib; active during many actions and activities; an active stabilizer of the spine |
| QL Massage Tools | Massage gun with pointer attachment; Theracane |
| QL Massage Techniques | Upward and downward strokes; compress attachment points; focus on tender spots or knots (trigger points); avoid using excessive pressure |
| QL Massage Position | Lie on left side to access right QL, and vice versa |
| QL Massage Area | From the bottom of the ribs down to the pelvic crest, 1-2 inches from the spine |
| QL Massage Caution | Do not press directly into the 12th rib with an elbow; it is a “floating rib” and may be injured by excessive force |
| QL Muscle Stretch | Lay over a Swiss ball; perform post-isometric relaxation technique in a side-lying position |
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What You'll Learn
QL massage techniques to alleviate lower back pain
The quadratus lumborum (QL) muscle is a deep muscle located at the "back of the back". It is responsible for side-bending and hip-hiking movements and is crucial for maintaining the stability of the lumbar spine. When the QL muscle tightens, it can cause pain in the lower back, hips, and buttocks.
To alleviate lower back pain associated with the QL muscle, massage therapy can be highly effective. Here are some techniques that can be employed:
- Gentle Strokes: Starting with gentle strokes helps warm up the QL muscle, making it more receptive to deeper pressure. This also relaxes the body and prepares it for more targeted techniques.
- Kneading: Kneading the QL muscle involves lifting, rolling, and squeezing it. This technique is particularly effective in easing muscle tension and knots, which are common in the QL muscle.
- Circular Motions: Using circular motions with the fingers or palms helps further relax the QL muscle and improves blood circulation in the area.
- Pressure on Trigger Points: The QL muscle often contains trigger points, which refer pain to other areas like the SI joint region and upper glutes. Applying direct and steady pressure to these trigger points can help release muscle tension and reduce pain.
- Myofascial Release: This technique involves applying gentle and sustained pressure to the myofascial connective tissue surrounding the QL muscle. It helps eliminate pain and restore motion, making it ideal for chronic lower back pain.
- Deep Tissue Massage: For more persistent or severe lower back pain associated with the QL muscle, deep tissue massage can be beneficial. This technique uses firmer pressure and slow strokes to access deeper muscle layers, providing relief from chronic aches and pain.
- Upward and Downward Strokes: Due to the QL muscle's attachments to the ribs, pelvis, and spine, it is important to perform massage glides in upward and downward strokes to effectively target this muscle.
- Post-Isometric Relaxation: After massage therapy, performing a post-isometric relaxation technique can help maintain the benefits. This involves lying on your side with light resistance applied to the top of the hip or pelvis. Move into the stretch slowly and only up to a comfortable position. As you exhale and relax, repeat the stretch within your comfort range.
Additionally, tools like the QL Claw can be used for self-massage to relieve QL muscle tension and associated lower back pain. Regular massages over a few months can provide significant relief for lower back pain, even more so than medication.
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How to locate the QL muscle
The quadratus lumborum (QL) is a deep abdominal muscle located in the lower back, with one on each side of the lumbar spine. The QL is responsible for connecting the pelvis to the spine and plays an essential role in stabilising the pelvis when a person is upright. It also helps support the core of the body during breathing and aids in lateral flexion of the spine.
To locate your QL muscle, place your thumb on your back, halfway between your waist and spine. Press into the space between your bottom rib and hip. This will help you find your right QL. To find your left QL, repeat this process on the left side of your body.
Another way to visualise the QL is to imagine holding a 45-pound dumbbell in your right hand. In this scenario, it is your left QL muscle that fires to help stabilise the spine and keep you upright. The QL muscles allow you to carry heavy loads with one hand and help with activities like lifting 15 bags of groceries in one trip.
The QL muscles can also be located by observing the spine's movement and shape. When both QL muscles contract simultaneously, they extend the spine. When one QL contracts, it causes lateral flexion of the spine or hip hitching. A smooth curve in the lumbar area during lateral flexion is normal, while a 'hinge' indicates a spasm.
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Using a massage gun to massage the QL muscle
The Quadratus Lumborum (QL) is a muscle that is responsible for causing lower back pain. This muscle is located deep in the erector spinae and plays an essential role in stabilising the pelvis when standing upright. It also helps in pulling down the 12th rib during inhalation, allowing the ribs to expand, and connecting the spine to the pelvis.
To massage the QL muscle using a massage gun, follow these steps:
- Lie on your left side to access the right QL.
- Use the pointer attachment on the massage gun.
- Position the massage gun 1-2 inches from the spine, starting at the bottom of the ribs and moving down to the pelvic crest.
- Apply downward pressure with side-to-side strokes that are parallel to the muscle.
- Focus on tender spots or knots (trigger points) and apply pressure until the pain decreases.
Additionally, it is important to note that the QL muscle can become tight from sleeping on the same side every night or sitting on one side of the pelvis more often. Regular massage can help improve pain and stiffness in the lower back caused by the QL muscle.
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QL stretches to perform after a massage
The quadratus lumborum muscle (QL) is located in the lower back on both sides of the spine and is associated with conditions of lower back, pelvis, and hip pain. Here are some stretches to perform after a massage targeting this area:
Swiss Ball Stretch
Lay over a Swiss ball and practice deep breathing to influence the muscle due to its lower rib attachments. Move your upper body slightly forward and backward to target the muscle fibres, which go in slightly different angles.
Foam Roller Stretch
Place a foam roller against a wall and lean into it with the outer portion of your back. Place your feet away from the wall to drop your hip and add a deeper stretch to the QL muscle. Reach overhead to pull the 12th rib upwards to increase the stretch while applying pressure with the foam roller.
Light Back Extensions or Lateral Flexion Movements
If you have strained your QL, it is recommended to let it heal naturally and perform light exercises such as walking or easy back extensions.
Remember, strains are essentially "overstretching" of the muscle, so it is important to rest and ease back into your regular exercises with modified ranges of motion if needed. Gradually increase the volume and intensity of your exercises over time.
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How to self-massage the QL muscle
The Quadratus Lumborum (QL) muscle is a common cause of lower back pain. This muscle is responsible for stabilising the pelvis when we stand upright, pulling down the 12th rib when we inhale, and connecting the spine to the pelvis, allowing the lumbar spine to flex, extend, and elevate the hip.
To self-massage the QL muscle, you can use a massage gun or a QL Claw massage tool. If you are using a massage gun, lie on your left side to massage the right QL. The QL lies deep in the erector spinae, so you should position the gun about 1-2 inches from the spine. Apply downward pressure and use side-to-side strokes parallel to the muscle. Focus on tender spots or knots (trigger points).
If you are using the QL Claw, place it on your QL muscle and feel for tender spots and trigger points. Once you find them, slow your breathing, allowing your QL to sink into the tool, and release the muscle. After 90-120 seconds, you should feel the muscle release.
You can also use a spiky ball or foam roller for self-massage. Lie on the ball or roller so that it applies pressure to the QL muscle, and slowly roll back and forth. This will help to relieve the QL by addressing trigger points.
It is important to note that QL massage can be painful, so it is recommended to start slowly and work up to a more intense massage. Additionally, be careful not to compress the 12th rib, and avoid using excessive pressure.
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Frequently asked questions
The Quadratus Lumborum (QL) is a respiratory muscle that controls breathing mechanics by pulling down on the 12th rib at the bottom of the rib cage.
Have the person lie on their left side to access the right QL. Use a massage gun with a pointer attachment, applying downward pressure 1-2 inches from the spine. Focus on tender spots or knots.
The Theracane is a great tool for self-massage, as its curved end can reach trigger points in the QL area. It is important to avoid using excessive pressure and to be mindful of the 12th rib, which is a "floating rib" and may be injured by excessive force.
One cause of QL tightness is sleeping on the same side every night, as this can cause the pelvis to hike on one side. Sitting more on one side of the pelvis can have the same effect.
QL massage can help alleviate lower back pain, improve mobility, and enhance overall muscle function for better posture and comfort. It can also help address postural and movement issues.
