![]() Due to the muscle’s involvement in a range of daily activities, it can commonly cause back pain and is often the subject of physical therapy. The muscle is also involved when a person lifts an object and helps to fix certain ribs during expiration. Its main action is to help flex the trunk of the body sideways and is involved in a large number of twisting activities. ![]() Its blood supply comes from the lumbar arteries. The origin is on the iliac crest, and the innervation is via the subcostal and lumbar nerves. From this point, it runs downward, although it also has attachment points on the L1-L4 bones of the spine. Hold in this position for 30 seconds and repeat on for the right leg.The insertion of the quadratus lumborum muscle is on the 12th rib and hence this is the rib it helps to fix during expiration. Hinge at your hip so that your left hand comes down to your left ankle and your right arm is pointing up towards the sky. Have your left arm extended out in front of you, and your right arm extended behind you. ![]() Raise both arms so they are fully extended. With your feet in a wide stance, have your left toe facing forwards and your right toe pointed slightly outwards. Hold for 30 seconds and repeat the movement on the other side. Cross the left leg over the right leg and slowly lower both legs towards you left side as far as comfortable. Bend both knees so that your feet are flat on the floor. Lying down QL Stretchīegin lying down on a mat with your arms extended beside you to form a letter ‘T’. Repeat the movement on the opposite side. Begin to bend to one side as far as comfortable and hold the stretch for 30 seconds. In a standing position extend both arms overhead and interlock your fingers. Remember to avoid any bending or leaning to the weighted side. Walk for at least 10 meters, for ten sets. While standing, hold onto a dumbbell or kettlebell in your left hand. Finally, maintaining a healthy weight for your age and taking breaks from long periods of sitting are great strategies to keep your Quadratus Lumborum healthy! Quadratus Lumborum Exercises Remember to lift heavy objects by bending your knees to avoid unnecessary stress on your Quadratus Lumborum. When sleeping, try to avoid lying on one side and instead sleep on your back. This includes maintaining proper posture throughout the day and performing daily stretches to keep your muscles strong and engaged. To avoid injury to the Quadratus Lumborum, remember to practice healthy habits. Talk to your doctor about what treatment method(s) are more appropriate for you. These injections can contain steroids or anesthetics. ![]() Trigger point injections are another option and are injections administered directly to certain areas of the muscle to help manage pain. Anti-inflammatories and pain medication can also help to reduce swelling and pain. Similarly, massage therapy can help stimulate the blood flow in the Quadratus Lumborum and reduce muscle tightness. Heat and ice are very common and are used to decrease swelling and discomfort. There are many methods available to help treat existing pain. Pain can also be manifested as general discomfort or tightness, and can present itself which coughing, sneezing, sleeping or even sitting. Some describe it as deep, aching pain, others describe it as sharp pain. The intensity of pain can vary depending on the severity of your injury. The Quadratus Lumborum Inserts into the inferior border of the 12th rib, as well as the transverse processes of L1-L4 Quadratus Lumborum PainĪs with many muscles, pain can arise in the Quadratus Lumborum from overuse, underuse, stress, poor posture, previous injury, strain and sitting for long periods. The Quadratus Lumborum Originates from the Posterior Iliac Crest. Quadratus Lumborum Origin and Insertion Quadratus Lumborum Origin Here is a list of the functions that the Quadratus Lumborum performs: The Quadratus Lumborum is crucial to perform many movements.
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