![]() ![]() If your right knee aches the cause can often be traced back to a strength imbalance between your left QL and your right glute. Instead of tightness, you likely have a weak QL muscle. Knee pain (in this case patellar tendonitis) is a different kind of quadratus lumborum trouble. The constant pull from your tight QL will put a persistent curve in your spine that will cause major health problems Scoliosis, a deformity that occurs when the spine is abnormally rotated and curved sideways.Once you’ve suffered from degenerative disc disease the damage can be permanent Degenerative disc disease, which is usually the natural breakdown of your discs with age, except tight QL muscles are making it happen much faster.Compression of the S1 nerve (a pinched nerve) which besides causing intense pain all the way down to your calf, can weaken your whole leg and make it hard to even lift your heel off the ground.The constant sideward stress of a tight quadratus lumborum creates a shearing motion in your lumbar and sacral vertebrae that can result in crippling back injuries.ĭepending on the degree of tightness and the length of time you go without correcting the issue, you can suffer from: The techniques we’ll go through today could provide relief. Pain coming from the quadratus lumborum will be described as being anything from a deep low back ache to a knife like sensation. If one hip is noticeably higher than the other (and you don’t have a true leg discrepancy) or one shoulder is noticeably lower than the other, the odds are good that you’re suffering from a tight quadratus lumborum. This constant pulling on one side can create a range of other unpleasant symptoms: QL tightness shortens the waist on that side causing stress on the lumbar area and potentially causing severe back pain, and a dropping shoulder that will produce scapular problems. This is a common symptom of a tight QL, which attaches at the top of the pelvis and pulls the hip closer to the ribcage. Tight QLs and a Hiked HipĪ hiked hip, also known as lateral rotation on the affected side is when one hip sits higher than the other functionally shortening the leg on the elevated side. Throwing or kicking explosively requires the QL to flex hard to maintain torso position and stabilize the spine to transfer power throughout the body.Ĭritically, the QL works with the gluteal muscles on the opposite side when we walk, so when those muscles are weak it can put excessive stress on the knee because the movement pattern becomes unstable causing the core and hips to lose stability.Īn effective quadratus lumborum stretch will help* undo this damage. So when you’re carrying a heavy bag in one hand your QL on the opposite side is firing hard to keep you straight. Your quadratus lumborum functions in several ways: The quadratus lumborum functions as a team, working with the iliopsoas, lumbar paraspinals, and various ligaments, to stabilize the lumbar spine. The QL is also fixed to the twelfth rib during rib cage movements and acts as an accessory muscle when you exhale. ![]() Flexing the muscle on one side will bend the trunk in that direction, while flexing both sides will extend the spine. The QL is a deep lower back muscle that is underneath larger muscles and above the kidneys.įunctionally, the QL contributes to both stabilization and movement of the spine and pelvis. The quadratus lumborum is a rectangular shaped muscle lying deep within the abdomen and is located on either side of the lumbar spine. What is a quadratus lumborum stretch and why is it an important part of my training routine? Commonly referred to as the QL, this muscle is important to treat for anyone suffering from back or knee pain.Ĭontinue reading to learn where this critically important muscle group is located, why it’s so important in daily life and athletic performance, the symptoms of a tight QL, and how a ql stretch and strengthening program will resolve it*. ![]()
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