Dominic Stone
The Quadratus Lumborum, or QL, is a muscle in the posterior abdominal wall that is often referred to as a back muscle. It is the deepest abdominal muscle and is responsible for the stabilization and movement of the spine and pelvis. The QL is an integral part of the thoracolumbar fascia, a myofascial system that covers the posterior area of the human body, and is considered a core muscle. The QL is also a common source of lower back pain, which can be caused by overuse, strain, or imbalances in the pelvis or spine. Strengthening exercises and stretches can help alleviate this pain and improve stability.
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What You'll Learn
The QL muscle is a core muscle
The quadratus lumborum (QL) muscle is indeed a core muscle. It is a deep muscle in the posterior abdominal wall, lying within the abdomen and dorsal to the iliopsoas. It is often mistakenly referred to as a back muscle. The QL muscle is an integral part of the thoracolumbar fascia, a myofascial system that covers the posterior area of the human body, including the upper and lower limbs.
The QL muscle is responsible for stabilizing and moving the spine and pelvis. It attaches to the iliac crest, the transverse processes of the lumbar vertebrae, and the 12th rib. The muscle helps to fix the 12th rib during movements of the thoracic cage, supporting expiration. Additionally, it assists in elevating the pelvis and the ilium (hip bone).
The QL muscle is also involved in the vertical stabilization of the pelvis, lumbar spine, and lumbosacral junction. It helps prevent the collapse of the vertebral column in the frontal plane, which is crucial in preventing conditions like scoliosis. The QL muscle can be a source of lower back pain when overused or in association with scoliosis or weak gluteal muscles.
The complex organization of the QL muscle makes it challenging to precisely identify the actions resulting from the contraction of its fibers. However, its strategic position and fiber arrangement suggest that it likely serves as a junction for forces exerted by neighboring muscles, influencing the vectors of various tensions.
Overall, the QL muscle plays a crucial role in maintaining proper load balance within the spine, pelvis, and kinetic chain, sparing the spine from excessive load. Strengthening exercises targeting the core and lower body can help alleviate lower back pain and improve stability.
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It is the deepest abdominal muscle
The quadratus lumborum muscle, often referred to as the QL, is the deepest abdominal muscle. It is a paired muscle of the left and right posterior abdominal wall, lying deep inside the abdomen. The QL fills a great amount of space within the abdomen and is in close proximity to many structures, such as the colon, kidneys, and diaphragm.
The QL contributes to the stabilisation and movement of the spine and the pelvis. It originates from the wings of the ilium and attaches to the transverse processes of the upper four lumbar vertebrae and the lower posterior border of the twelfth rib. This attachment to the twelfth rib makes the QL very important for stabilising the vertebral column and the rib during various movements of the spine.
A contraction of one of the pair of QL muscles causes lateral flexion of the lumbar spine, elevation of the pelvis, or both. When the muscle is activated on one side, the trunk bends towards that direction. A contraction of both muscles causes extension of the lumbar spine. The QL also assists the diaphragm in inhalation and fixes the twelfth rib during forced expiration.
The QL can be a source of back pain when overused or in association with scoliosis or weak gluteal muscles. Constant contraction of the QL due to prolonged sitting can lead to muscle fatigue and decreased blood flow, resulting in muscle spasms and pain. Therefore, it is important to maintain strong abdominal muscles to prevent injuries and maintain optimal function, stability, and movement efficiency.
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It is responsible for stabilising the spine and pelvis
The Quadratus Lumborum (QL) is a deep muscle in the posterior abdominal wall, lying inside the abdomen and dorsal to the iliopsoas. It is considered a core muscle and is essential for stabilising the spine and pelvis.
The QL is flattened and quadrangular in shape, and it originates from the iliac crest and inserts on the transverse process of lumbar vertebrae one to five, and the lower part of the twelfth rib. It 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 is an extensor of the lumbar spine, a stabiliser of the lumbar area, and is capable of pelvic tilting laterally. It is also an accessory muscle for inspiration. The QL helps to create an antagonist force to the muscles of the anterolateral abdomen wall. Its complex muscular organisation makes it difficult to identify precisely the actions that occur through the contraction of its fibres.
The QL is susceptible to overuse and strain, which can cause chronic pain in the lower back. This can be caused by sitting at a desk in a reclined seat, releasing and weakening the intrinsic back muscles. Weak back muscles must then be compensated by the QL, leading to painful tension and stiffening of the muscle. Other causes of pain can include direct damage or any type of imbalance of the pelvis or spine, forcing the QL to stabilise them.
There are several stretches and exercises that can help stabilise the spine and support the lower back for increased strength and mobility. Strengthening exercises that target the core, lower body, and back muscles can help alleviate lower back pain.
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It is a common source of lower back pain
The quadratus lumborum (QL) muscle is a deep abdominal muscle located on either side of the lumbar spine. It is an important muscle for spine and pelvis stability and movement. The QL is commonly associated with lower back pain, which can be attributed to various factors.
Poor posture, such as slouching or leaning to one side, can place additional stress on the QL, leading to soreness and tightness. This can be exacerbated by prolonged sitting, especially without proper back support. Sitting for extended periods can reduce blood flow to the QL and surrounding areas, causing muscle fatigue and pain. In addition, weak back muscles can result in improper twisting, bending, or lifting, creating further tension in the QL.
Imbalances in the body, such as uneven leg lengths, can also contribute to QL-related lower back pain. The pelvis may tilt towards the side of the longer leg, causing a shortening of the QL and resulting in muscle strain. Furthermore, direct trauma to the QL, such as from a car accident or sports injury, can lead to injury and pain in the lower back.
Certain activities and lifestyle factors can increase the risk of QL-related lower back pain. For example, habitual computer use or driving can lead to constant contraction of the QL, resulting in muscle fatigue and decreased blood flow over time. This can be accelerated by kyphosis, a condition that affects the spine and shoulders, further stressing the QL.
The QL is a prime stabilizer of the spine and pelvis. When other muscles in the back and pelvic area are weak, the QL has to work harder, leading to overuse and tension. This can result in trigger points, which are small knots of stressed or injured muscles that cause pain and tightness in the lower back, pelvis, and hips.
In summary, the quadratus lumborum muscle is a common source of lower back pain due to its crucial role in spine and pelvis stability and movement. Poor posture, prolonged sitting, muscle imbalances, trauma, and lifestyle factors can all contribute to QL-related lower back pain.
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Stretches and exercises can help strengthen the QL muscle
The quadratus lumborum (QL) muscle is a deep core muscle located in the lower back. It is the deepest muscle of the posterior abdominal wall and is often referred to as a back muscle. The QL muscle is important for stabilising the spine and supporting the lower back, and it can be the source of back pain when overused or weakened.
- From a kneeling position, extend your right leg to the side with your toes facing forward or to the right. Bend to the right, placing your right hand along your leg. Extend your left arm up and over, reaching to the right. Extend through your left fingertips and roll your left ribs up toward the ceiling. Hold this position for up to 1 minute and then repeat on the opposite side.
- Stand with your feet wider than your hips, with your right toes facing forward and your left toes turned out at a slight angle. Raise your arms so they are parallel to the floor, with your palms facing down. Hinge at your right hip as you extend your right fingers forward. Pause, then lower your right hand to your right leg or a block. Place your left hand on your hip or extend it up toward the ceiling with your palm facing away from your body. Turn your head in any direction. Lengthen your spine as you engage your core and lower back muscles. Hold this position for up to 1 minute and then repeat on the other side.
- Stand with your feet wide, your right toes facing forward, and your left toes turned out at a slight angle. Bend your right knee forward so it is above your ankle.
Some exercises to strengthen the QL muscle include:
- The QL walk: Sit with your legs straight out in front of you and scoot forward and backward, with or without weight in your hands.
- Side plank: Support your upper body with your forearm, straighten your legs, stack your feet, and keep yourself in a straight line.
- Suitcase carry: Hold a weight in one hand and stand tall.
It is important to focus on both mobility and stability when rehabilitating the QL muscle. Additionally, strengthening the muscles that assist the QL is crucial since muscles do not work in isolation.
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Frequently asked questions
The Quadratus Lumborum (QL) muscle is the deepest muscle of the posterior abdominal wall. It is often referred to as a back muscle. It is responsible for the stabilization and movement of the spine and the pelvis.
The QL muscle is an extensor of the lumbar spine, a stabilizer of the lumbar area, and capable of pelvic tilting laterally. It also acts as an accessory muscle for inspiration.
Overuse and strain of the QL muscle are major causes of chronic lower back pain. Sitting for long periods, especially with a reclined seat, can weaken the intrinsic back muscles, causing the QL muscle to compensate and leading to painful tension and stiffening.
There are several stretches and exercises that can help relax your spine and support your lower back. One example is a yoga pose: stand with your feet wider than your hips, fold halfway forward, and hold this position for up to 1 minute. Repeat on the other side.
