What is that annoying tightness and discomfort in your mid to low back below your rib cage? It just might be coming from your Quadratus Lumborum, more commonly referred to as your QL.
The QL muscle is the deepest abdominal muscle, located on either side of the lumbar spine. It connects the 12th rib, the lower back, and the hip. The QL are considered a deep part of your core, they stabilize the lower back, help with side bending, and raising your hip toward your rib cage.
It is very common to have pain or discomfort in your QL, either one side or both. We use these muscles constantly, just to sit, stand, and walk. Pain and discomfort can be caused by tightness, weakness, or both.
If you consider yourself to have tight hips, weak and tight glutes, then you are likely to have a tight QL as well. The QL can compensate, and becomes the main muscle used to move the hip. This results in a compromised gait/walking pattern, and compression of the lower back.
Some of my recommended treatments for pain in your QL are:
-Try some yoga therapy with me!
-Side bending – experiment with standing, sitting, side lying.
-Child’s pose with a side reach.
-Strengthening – side plank, plank, little bridge, superman.
-Have a team of good body workers (physio, massage therapist, chiro, osteopath, acupuncture) - get some active release, myofascial work, and assessments of other muscle imbalances and posture.