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The quadratus lumborum (QL) is a muscle in the posterior abdominal wall, originating from the iliac crest and inserting on the transverse process of lumbar vertebrae and the lower part of the twelfth rib. It is the deepest abdominal muscle and is commonly referred to as a back muscle. The quadratus lumborum is important for spinal stabilization and movement, and its overuse or strain can lead to lower back pain. This muscle can be stretched and strengthened through specific exercises to improve spinal stability and reduce the risk of injury.
| Characteristics | Values |
|---|---|
| Common Name | Quadratus Lumborum (QL) |
| Muscle Group | Postural muscle group, Core muscles |
| Muscle Type | Paired, irregular quadrilateral muscle |
| Muscle Position | Deepest back muscle, Posterior abdominal wall |
| Muscle Shape | Rectangular, Quadrangular, Quadrilateral |
| Muscle Attachments | Iliolumbar ligament, Iliac crest, 12th rib, Transverse processes of lumbar vertebrae L1-L4 |
| Innervation | Thoracic nerve T12, Spinal rami of lumbar spinal nerves L1-L4 |
| Blood Supply | Branches of lumbar, subcostal, median sacral, iliolumbar arteries |
| Functions | Extensor of lumbar spine, Stabiliser of lumbar area, Pelvic tilting, Accessory inspiratory muscle |
| Force Exerted | 10 N |
| Overuse | Can lead to lower back pain, muscle tension and stiffening |
| Stretches | Various stretches to stabilise spine and support lower back |
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What You'll Learn
- The quadratus lumborum muscle is the deepest back muscle
- It is a postural muscle and part of the core muscles
- It is a common source of lower back pain
- The muscle originates from the iliac crest and inserts on the transverse process of lumbar vertebrae
- Quadratus lumborum stretches help to stabilise the spine
The quadratus lumborum muscle is the deepest back muscle
The quadratus lumborum muscle, also known as the QL, is the deepest back muscle. It is a paired muscle of the left and right posterior abdominal wall. The muscle is located deep inside the abdomen and dorsal to the iliopsoas. The QL muscle is flattened and has a quadrangular or quadrilateral shape. 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. The twelfth thoracic nerve and the spinal rami of the lumbar spinal nerves innervate the QL.
The quadratus lumborum 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 muscle is considered a postural muscle group and is part of the core muscles. The core muscles surround the spine, abdominal viscera, and hip. They are essential for maintaining proper load balance within the spine, pelvis, and kinetic chain, preventing excessive load on the spine, and facilitating load transfer between the upper and lower body.
The quadratus lumborum contributes to the stabilization and movement of the spine and the pelvis. It can extend the lumbar spine, stabilize the lumbar area, tilt the pelvis laterally, and assist in inspiration as an accessory muscle. The QL also fixes the twelfth rib during movements of the thoracic cage, providing support for expiration.
Overuse and strain of the quadratus lumborum can lead to chronic lower back pain. Prolonged sitting, weak gluteal muscles, and kyphosis can contribute to quadratus lumborum pain. The muscle may also be a source of back pain in association with scoliosis or any imbalance of the pelvis or spine. Stretches for the quadratus lumborum can help stabilize the spine and support the lower back, improving strength and mobility.
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It is a postural muscle and part of the core muscles
The quadratus lumborum (QL) is a postural muscle group and part of the core muscles. The core is a group of trunk and hip muscles that surround the spine, abdominal viscera, and hip. Core muscles are essential for proper load balance within the spine, pelvis, and kinetic chain. They also prevent excessive load on the spine and are essential for load transfer between the upper and lower body.
The QL is the deepest back muscle and originates from the iliac crest and inserts on the transverse processes of lumbar vertebrae one to five and the lower part of the twelfth rib. The muscle is generally located medially to the aponeurosis of the transverse abdominal muscle. The QL muscle is flattened and has a quadrangular shape.
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 muscle works with the multifidus and erector spinae muscles to create an antagonist force to the muscles of the anterolateral abdomen wall.
The QL is associated with lower back pain when overused, in association with scoliosis, or weak gluteal muscles. It is also a common source of unilateral or bilateral lower back pain, including localized pain and tenderness over the wing of the ilium.
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It is a common source of lower back pain
The quadratus lumborum (QL) is a deep abdominal muscle that is commonly referred to as a back muscle. It is a paired muscle, with each side having an irregular quadrilateral shape. The QL is located behind the iliopsoas muscle and is attached to the twelfth rib and the transverse processes of the lumbar vertebrae. It is an important muscle for stabilising the spine and pelvis and assisting in movements such as lateral flexion and pelvic tilt.
Due to its function and location, the QL is often implicated in lower back pain. It is a prime source of pain in the lower back, which can affect a person's physical well-being and quality of life. Overuse of the QL muscle can lead to tightness and poor posture, resulting in pain and muscle spasms. This can be caused by prolonged sitting, especially with a reclined seat, which weakens the intrinsic back muscles and places more demand on the QL. Constant contraction of the QL during prolonged sitting can lead to muscle fatigue and decreased blood flow, causing pain and stiffness.
Occupational stresses such as continuous lifting activities or poor posture can also contribute to QL-related lower back pain. In addition, trigger points in the QL can cause deep pain in the lower back or a stabbing sensation in the hips or pelvis. These trigger points can be stimulated by coughing or sneezing, leading to sharp pain. Kyphosis, weak gluteal muscles, and scoliosis are further factors that can increase the likelihood of quadratus lumborum pain.
To alleviate QL-related lower back pain, various treatments can be considered. Applying heat and ice can help reduce pain and inflammation. Painkillers, muscle relaxants, and trigger point injections may also be recommended. Exercises that focus on stretching and strengthening the QL, such as side bends and stretches, can improve back tension and engage the side muscles. Yoga, Pilates, and tai chi are also beneficial for core strengthening. Maintaining good posture and proper lifting techniques are crucial for preventing QL pain.
If you are experiencing lower back pain, it is important to consult a healthcare professional for a thorough assessment and guidance on an appropriate treatment plan.
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The muscle originates from the iliac crest and inserts on the transverse process of lumbar vertebrae
The quadratus lumborum (QL) is a muscle in the posterior abdominal wall, lying deep inside the abdomen. It is the deepest abdominal muscle and is commonly referred to as a back muscle. The QL muscle is flattened and has a quadrangular shape. The muscle is considered a postural muscle group and is part of the core muscles.
The quadratus lumborum originates from the iliac crest and inserts on the transverse process of lumbar vertebrae. Specifically, the muscle originates from the iliolumbar ligament and the internal lip of the iliac crest. It inserts from the lower border of the last rib for about half its length and by four small tendons from the apices of the transverse processes of the upper four lumbar vertebrae. The number of attachments to the vertebrae, and the extent of its attachment to the last rib, may vary.
The 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 thoracolumbar fascia includes the lower part of the twelfth rib. The QL muscle is located medially to the aponeurosis of the transverse abdominal muscle.
The quadratus lumborum is a common source of unilateral or bilateral lower back pain. The muscle can be overused or strained, leading to chronic pain in the lower back. This can be caused by habitual seated computer use, constant contraction while seated, or weak back muscles that must be compensated by the QL, leading to painful tension and stiffening of the muscle.
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Quadratus lumborum stretches help to stabilise the spine
The quadratus lumborum (QL) is a deep core muscle located in the lower back region on either side of the lumbar spine. It is the deepest abdominal muscle and is commonly 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.
The QL muscle contributes to the stabilisation and movement of the spine and the pelvis. It is capable of pelvic tilting laterally and acting as an inspiratory accessory muscle. A bilateral contraction of the QL leads to an extension of the lumbar vertebral column, while unilateral contraction bends the trunk towards the contracted side. The QL also fixes the 12th rib during movements of the thoracic cage, supporting expiration.
The QL muscle can become a source of back pain when overused or in association with scoliosis or weak gluteal muscles. This pain can be relieved through targeted QL stretches, which can be performed in a variety of positions, including standing, kneeling, and lying on the back. These stretches help to improve flexibility, alleviate pain, and prevent injuries.
By stretching the QL muscle, individuals can reduce muscle imbalances and prevent trigger points, which are tight "knots" that cause referred pain in other areas of the body. QL stretches also improve posture and reduce the risk of lower back pain by reducing pressure on the spine. Additionally, these stretches can increase overall mobility and improve the range of motion, making them particularly beneficial for athletes and individuals who engage in regular physical activity.
Overall, quadratus lumborum stretches are essential for stabilising the spine and improving back health. They help to alleviate pain, improve flexibility, and enhance mobility, making them a crucial component of maintaining a healthy spine and pelvis.
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Frequently asked questions
The quadratus lumborum muscle, also known as the QL, is a muscle in the posterior abdominal wall. It is the deepest abdominal muscle and is often referred to as a back muscle.
The quadratus lumborum muscle is located deep inside the abdomen and is positioned laterally. It attaches to the iliac crest, the transverse processes of lumbar vertebrae 1 to 4, and the 12th rib.
The quadratus lumborum muscle contributes to the stabilization and movement of the spine and pelvis. It also assists in inhalation by fixing the 12th rib and elevating the pelvis.
There are several stretches that can help lengthen and strengthen the quadratus lumborum muscle. One example is to stand with your feet wider than your hips and fold forward, raising your arms parallel to the floor. Then, lower your hands and turn your palms away from your body. Hold this position for up to 1 minute and repeat on the other side.
