posterior view
In our last self release article we discussed the psoas and how to release it if it needed releasing. Today, we are going to discuss the quadratus lumborum (QL). The QL is another very important, yet often unthought of muscle when it comes to average fitness circles. Attaching to the top of the posterior iliac crest, the 12th rib and the transverse processes of the lumbar vertebrae, this is an extremely important muscle that helps to stabilize the spine, pelvis and ribs with pretty much any activity you can think of. You can pretty much think of it as either a deep back muscle OR a very deep abdominal muscle. While it technically “hip hikes” or elevates the hip and leg, helps perform side flexion and assists with trunk extension, its true function is generally to act as a stabilizer. Without this muscle, we wouldn't be able to stand upright, walk, run, squat or deadlift effectively. Look at where it attaches and you can quickly understand why. Anytime we hit a single leg stance, the QL should stabilize from the top of the iliac crest to the rib and spine while the glute medius and tfl help control the pelvic positioniong; however, what we commonly see is that the glute medius is often weak with the QL being overloaded constantly.
If someone has any kind of pelvic rotation or shift, one side can very easily become overloaded (I know this from experience as I strained my left QL pretty badly). If the diaphragm and breathing patterns are off course, the QL can be overloaded. If psoas is off course, the QL can be overloaded. If something is off in the foot, the QL can be overloaded. I think you get the idea, there are many situations that can cause overload of this muscle. To add to that, if it is weak, it becomes even easier to have problems.
When this muscle strains or spasms, it is a pretty unbearable pain. If you've ever heard someone say that their back went out on them or they got the wind knocked out of them, they probably had an episode with their QL. All that being said, we ideally want the QL to work in conjunction with the obliques, glutes, diaphragm, psoas, adductors and deep rotators to provide adequate support for the pelvis and spine with walking, running, squatting, deadlifting, rotating and standing. When things aren't in good harmony, this muscle can develop some nasty trigger points and adhesions that can cause nagging, annoying and sometimes debilitating pain that can cause plenty of movement and mental problems with many activities. So today I am going to show you a great way to perform some self release on this muscle. As I've said with other things we've talked about, you can release this and you will have some relief, but you absolutely need to figure out what is causing the problem here so that you can prevent problems going forward. Most commonly, glute med and diaphragm need work along with proper fundamental movement patterning to prevent further issues. If it needs to get stronger or more endurable, exercises like side bridges, side holds and offset farmers carries can get you started. Get an assessment and take care of the root.
If someone has any kind of pelvic rotation or shift, one side can very easily become overloaded (I know this from experience as I strained my left QL pretty badly). If the diaphragm and breathing patterns are off course, the QL can be overloaded. If psoas is off course, the QL can be overloaded. If something is off in the foot, the QL can be overloaded. I think you get the idea, there are many situations that can cause overload of this muscle. To add to that, if it is weak, it becomes even easier to have problems.
When this muscle strains or spasms, it is a pretty unbearable pain. If you've ever heard someone say that their back went out on them or they got the wind knocked out of them, they probably had an episode with their QL. All that being said, we ideally want the QL to work in conjunction with the obliques, glutes, diaphragm, psoas, adductors and deep rotators to provide adequate support for the pelvis and spine with walking, running, squatting, deadlifting, rotating and standing. When things aren't in good harmony, this muscle can develop some nasty trigger points and adhesions that can cause nagging, annoying and sometimes debilitating pain that can cause plenty of movement and mental problems with many activities. So today I am going to show you a great way to perform some self release on this muscle. As I've said with other things we've talked about, you can release this and you will have some relief, but you absolutely need to figure out what is causing the problem here so that you can prevent problems going forward. Most commonly, glute med and diaphragm need work along with proper fundamental movement patterning to prevent further issues. If it needs to get stronger or more endurable, exercises like side bridges, side holds and offset farmers carries can get you started. Get an assessment and take care of the root.
anterior view
Also went a little more in depth with another video HERE. It came out blurry so I made the above.
Give this a shot and hopefully you can get yourself on the road to feeling and performing better.
Give this a shot and hopefully you can get yourself on the road to feeling and performing better.
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