Why is my ql tight

This can cause pain in our back indicated by internal muscles. One of the more common causes of back pain is the Quadratus Lumborum QL , which sits exterior to your psoas major and connects to your twelfth rib on either side.

It is capable of extending the lower back when contracting bilaterally. The two QLs pick up the slack when the erectors are weak or inhibited. This can happen when a person is seated for long periods of time and uses lower back support in a chair.

Many of us understand how to trigger point and release anterior muscles like the psoas and iliacus , but how often do you attack your QL? I want to give you guys a few stretches and areas to mobilize this week. The equipment you need for this includes a softball or lacrosse ball. Begin by laying on your back. Cross one leg over onto the other with your ankle on your opposing upright knee. You should be in a relaxed position as if you were doing a Hawaiian squat.

On the same side as the leg with the knee in the air, feel your back and find your last rib. From there, feel your erectors and hip bone just beneath and to the side. Take the softball and lift your body up, placing the ball beneath you. Apply direct pressure between all three points and just to the side of your spine. Do not get confused with the big muscles near your spine, as you want to target the soft tissue outside of those.

Lean onto the ball and take minutes to breathe, relax over the ball, and try not to tense up. After minutes, switch sides. You can also target muscles around the area that may be tight such as the lats, hips, psoas, or piriformis. If we get a tight and unhappy QL, we have to look at the bigger picture.

The quadratus lumborum is often overworked when we are sitting. A strong core is very important to stabilise your lower back when sitting for long periods of time. If your core is not that strong, your QL the marathon runner of muscles works overtime in supporting you.

This means it gets tight and tired. So work on your core to protect your QL! Your deeper gluteal muscles medius and minimus , among many other things, help to stabilise your pelvis during walking. So the quadratus lumborum and the glutes work together to stabilise our posture when moving. If your gluteal muscles are weak, again your QL will overcompensate. The erector spinae are a group of muscles that run along either side of your whole spine.

They extend the spine and when only one side is contracting, bend your spine to the side. They are very close co-workers. If your erector spinae are weak, again your QL has to take up the slack. An important thing to note is that the QLs work together, so if one is in trouble, the other one will be too!

Your QL is a deep muscle and, therefore, can be quite difficult to target. Any side bending poses can work. A particularly good exercise is to lie on your back, knees bent. Hook your right ankle over your left knee. In other cases, a combination of home care and medical treatments may be needed to reduce the discomfort. Yoga involves a series of poses and stretches that may be helpful in decreasing quadratus lumborum pain. A review found that yoga is helpful in reducing discomfort and disability associated with ongoing low back pain.

Along with improving physical function, yoga may also improve mental well-being in people with ongoing back pain. Some pain medications can have side effects, such as drowsiness, dry mouth , and fatigue, and should only be taken as prescribed.

A trigger point injection involves administering medication directly into the trigger point to decrease tenderness. The injection may be an anesthetic, which numbs the area. In some cases, a steroid is injected to decrease inflammation. Massage therapy can be useful to treat quadratus lumborum pain. Massage may reduce muscle tightness and increase blood flow to the area.

Applying ice to the area may decrease inflammation and heat may increase blood flow and reduce pain. A person can try alternating between heat and ice packs to alleviate back pain. A warm bath can also be helpful. Also helpful are certain stretches to prevent the quadratus lumborum muscles from becoming too tight, such as the ones below:.

Standing with the feet hip-width apart, reach the left arm up and over the head and lean to the left, as far as is comfortable. Hold for 20 seconds then repeat with the other arm. Lying face up, extend the arms fully to either side. Bend both knees and cross the right leg over the left leg. Let the legs drop to the right, as far as possible. Hold for 20 seconds then repeat with the other leg. The outlook for quadratus lumborum pain varies based on its severity.

The pain can often be managed successfully, especially if treated early when symptoms first begin. In some cases, it can be a lengthy process to heal the muscle. However, using a combination of the above treatments leads to an improvement in symptoms for most people. Anyone can experience back pain at any time. There are several causes and treatments for back pain. Learn more. There are many possible causes of sharp lower back pain.

Learn about symptoms, treatment options, and when to contact a doctor here.