This muscle is important for posture and can often be the culprit in low back pain.
What They Do
The quadratus lumborum muscles stabilize your spine and pelvis. This is important during standing, walking and running It can also help you bend your back to either side or raise your hip.
Why They Hurt
- They may be too tight
- You might have a knot or spasm
- You may sit too much during the day or sustained an injury
- There may be joint dysfunction (restriction in spine)
If you have a problem with your quadratus lumborum, you may also experience:
Low back or buttock pain, due to
Trigger points - see diagram below
or, weakness of the muscle causing poor posture
The trigger points (the ‘X’ icons) can cause pain in the colored areas.
What to Do (Treatments)
Depending on which of the above causes you may have, you can:
- Stretch (see below)
- Have your knots treated
- Have your low back, pelvis and hips adjusted (as applies to you)
How to: Stretch
- Sit on the floor with legs to right.
- Bring your left foot to the inside of your right thigh.
- Grasp the right lower leg with the right hand and bring the left arm overhead.
- Turn the trunk slightly to right and side bend to right.
- Hold for 7- 15 seconds and repeat on the other side.
[http://www.physiowarzish.in/files/Quadratus lumborum stretch sitting.png ↩︎