Updated: Nov 15, 2019
The Quadratus Lumborum is a muscle that originates at the iliac crest (pelvis) and inserts at the transverse processes of L1-L4 and the 12th rib. This muscle helps to stabilize the pelvis in an upright position and provides support to the core during breathing. If cramped and over worked, this muscle can be the cause of low back pain. Common symptoms of quadratus lumborum pain includes tightness and pain that is usually described as a deep ache. Sharp pain is sometimes felt with coughing or sneezing as well.
What Causes Quadratus Lumborum Pain?
1. Sitting too long with poor posture, especially if leaning to one side.
2. Weak surrounding musculature: This will require the quadratus lumborum to become overworked and tight as it works to help support the body.
3. Unequal leg length: If one leg is longer than the other, the pelvis may be higher on the longer side which can ultimately lead to shortening and tightness of this muscle.
Here are a few exercises to help stretch the quadratus lumborum and ones that can also aid in decreasing low back pain if the quadratus lumborum is the cause.
About the Author:
Dr. Ben Bagge, PT, DPT, CSCS is a Physical Therapist, Certified Strength & Conditioning Specialist, and USA Weightlifting Coach and owner of Pro+Kinetix. Ben specializes in helping active individuals in Oakland, Alameda, Berkeley, Walnut Creek, and San Francisco get back to exercising and working out pain free without having to take time off or relying on injections/pain medication.
