Experiencing severe, deep, aching lower back pain or sharp, knife-like pain when moving the hips and pelvis are some of the signs and symptoms that your quadratus lumborum muscles (QLs) might need some tender, loving care.
The QL muscle is located in the posterior abdominal wall. While its name, “quadratus,” sounds like it belongs to the quadriceps or a large group of muscles on the front of the leg, this muscle actually belongs to the posterior abdominal walls. The medial half of the posterior iliac and iliolumbar crest, as well as the medial half of the 12-third, are its origin.
The muscles can be found in the lower spine on both sides between the bottom rib and the top of the pelvis. These muscles are important for extension and lateral rotation of the vertebral columns, as well as stabilizing your core during respiration.
The QL muscles can become fatigued if they are constantly contracted. It’s vital to move regularly if you sit for long periods. Regular yoga is an excellent way to ease the lower back.
Sign up for this free 30-Day Yoga Challenge if you’re looking to relax the muscles of the QL, find more space, and ease tension. This will help you maintain a healthy spine and guide you through the poses.
Here are five yoga poses that will stretch your QLs and help to reduce pain in the QLs and any potential symptoms such as sciatica or chronic lower back pain.
Wall Arm Press to Fold Forward
Forward bending is helpful in stretching out the QLs, as they contract when you are in hyper-extension or extension poses. To activate the QLs, start with your arms against a wall. This will stabilize your spine and help you reach an extended position.
This will allow for a more pleasant release when folding forward. Your QLs will be stretched more if you bend your knees and let your body relax.
Gate Pose
The Gate Pose allows you to stretch one QL at a time. By releasing the upper body into a forward fold from a lateral stretch, you can deepen the stretch.
Triangle Pose with Revolving Triangle Pose
Triangle Pose is similar to Gate Pose in that it stretches one QL at a time. The Revolved Triangular pose helps stretch the QL muscles and increase the length of the spine.
Child’s Pose With Arm Stretch
The Child’s Pose alone is a great way to relax the entire back, including the QL. By moving the arms to the side and sinking your hips over your ankles, you can bring more length and intention to the QL.
Eagle Legs Side Twist
Begin by lying on your back. Find Eagle legs by crossing your right thigh over your left. Gently twist your top thigh towards the opposite side of the mat. If you cross your left thigh over your right, then your legs will travel to the left of your mat. You can look over your right hand if this feels comfortable. Repeat the same steps, but switch your cross and twist the other side.
It is easy to overlook the QL muscles because they are small and difficult to stretch. However, they can cause significant lower back pain. They are worth considering in your next practice. Please share with us any QL extends you find useful!
