Download Q = quadratus lumborum The quadratus lumborum (QL) muscle is a

Q = quadratus lumborum
The quadratus lumborum (QL) muscle is a muscle of the posterior
abdominal wall lying deep inside the abdomen and dorsal to the
iliopsoas. It makes up most of your middle and lower back. We have
one each side of our backs. All fibres together give the muscle a
rectangular appearance.
The origin:
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Apices of the transverses processes of the lumbar vertebrae 1-4
Iliolumbar ligament
Posterior third of the iliac crest
Insertion - inferior border of the 12th rib
The action:
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Lateral flexion of the vertebral column
Extension of lumbar vertebral column
Fixes 12th rib during respiration and laterally flexes trunk
The QL can be a common source of lower back pain as it connects to the pelvis as well as the vertebra.
The cause of pain can be when the erector spinae back muscles are weak or inhibited, which can occur
through poor posture for long periods of time such as in a seated position. The QL will take over
supporting the spine if the erector spinae is not functioning properly. This overuse of the QL can cause
restriction of the blood flow which can eventually cause muscle spasm and pain.
Continuous poor posture, especially in this seated position, can also cause kyphosis and will also put
greater stress on the QL due to the weight being shifted forward and the spine and pelvis coming out
of alignment. Promoting good posture and regular activity will help participants maintain a good
posture and healthy muscles.
Here are some exercises/stretches for the QL:
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The Side Plank -either on the elbow or hand, push yourself up from lying on the side so you
are resting on the side of the lower foot. To make this slightly easier place the knee of the
lower leg on the floor. Hold this for 30 seconds, then change sides
The Side Bridge - from the above starting position, hold the Side Plank but this time lift and
lower the hips. Repeat on both sides
Cat Stretch - on all fours (Table Top), knees under hips and hands under shoulders, round the
back like a cat stretching, tucking the head and pelvis under