But next consider the surrounding tissues. It also assists with spinal extension (back bending). Therefor, it is primarily responsible for lateral flexion (side to side bending). When we consider all of its attachments it is obvious that when it contracts, the QL will draw the pelvis and ribcage towards one another, effectively shortening one side of the torso. The QL is also the only other muscle that runs along side the psoas completely through the diaphragm (connecting the upper body to the lower body). Finally, it inserts onto five different points: the transverse processes of the 1st, 2nd, 3rd, and 4th lumbar vertabrae as well as the 12th rib. It originates at the posterior iliac crest and stretches upwards toward the rib cage. Nestled in the depths of the core, it is in fact the deepest muscle of the abdomen.
While the QL is often associated with the lower back, in reality it is a very deep abdominal muscle. Usually over shadowed by the more famous, psoas major, the QL is a hard working core stabilizer, and has a strong influence on respiration and even digestion. However, if the muscle in acute stages of healing stretching is not recommended as it may aggravate symptoms.Anatomy Nerd moment of the Day: The Quadratus Lumborum (QL), a lesser known muscle for most people, plays a key role in the human body. How do I loosen my quadratus lumborum?įor those who experience chronic tightness in the quadratus lumborum, stretching may be a good form of physical activity to relieve symptoms. Likewise, for side sleepers placing a pillow between the knees may also help. For those who sleep on their back, placing a bolster or pillow below the knees may help to keep the spine in neutral. Due to this, sleeping in positions that promote a neutral spine may be recommended. With an active QL strain, stretched positions tend to be aggravating in nature. How should I sleep with quadratus lumborum pain? Grade 3 strains may last for 3 weeks to 6 months. Grade 2 strains may last for 4 days to 3 months. Healing times for the quadratus lumborum may vary depending on severity of the strain. Chronic strains may present as a dull ache, stiffness or tightness, and may even refer pain to adjacent regions like the buttock, groin or pelvis. Range of motion may be limited due to pain intensity levels. Acute strains are often painful with movement and may be sharp or dull. What does QL pain feel like?ĭepending on the nature of the injury, quadratus lumborum pain can vary. Tightness in the muscle may precede or follow a QL strain injury occurring as a result of overuse activities. What causes a tight quadratus lumborum?Ĭommon injuries to the QL muscle group occur with overuse (bending and twisting activities such as golfing or rowing), and may get injured with other spinal muscles like the erector spinae.
In every day life, this muscle is responsible for bending to the side, rolling over in bed, dancing, or picking up objects from the floor. When these muscles contract bilaterally (both sides contract) the QL extends the lumbosacral spine to increase lumbar lordosis
Unilaterally (single side activation) this muscle functions to elevate the pelvis, laterally flex the lumbar spine, and depress the 12th rib.
The quadratus lumborum is considered as part of the core muscle group (abdominal wall) that is responsible for lumbar spine stabilization. This additional muscle belly will attach from the transverse processes of the lower 3-4 lumbar vertebrae to the 12th rib. There is anatomical variations in which the QL may attach to the transverse process of L5, and sometimes a second muscle belly may be noted in front of the main muscle belly. Specifically, the QL attaches from the posterior iliac crest and iliolumbar ligament to the inferior border of the 12th rib, transverse processes of L1-L4. The quadratus lumborum, or QL for short, is a relatively small muscles that attaches from the pelvis to the spine and rib cage. What is the anatomy of the quadratus lumborum?
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