The human body is a marvel of engineering, comprising a multitude of muscles, bones, and tissues working in harmony to create movement. Among these, some muscles like the biceps or the abs receive the spotlight for their prominent roles or aesthetic appeal. But hidden deeper within, there are unsung heroes that play critical roles in our daily activities. One such muscle is the Quadratus Lumborum or QL. In this post, we'll delve into the significance of the QL muscle for lower back stability.
What is the Quadratus Lumborum (QL)?
The Quadratus Lumborum is a deep abdominal muscle located on either side of the lumbar spine. It extends from the iliac crest (top of the hip bone) and attaches to the 12th rib and the lumbar vertebrae. Its positioning makes it a vital stabilizer for the spine, especially the lower back.
Why is the QL Important?
Lateral Stability: One of the primary functions of the QL is to provide lateral stability. When one side of the QL contracts, it allows the body to side-bend. But when both sides of the muscle contract simultaneously, they work together to stabilize and extend the lumbar spine.
Pelvic and Hip Alignment: The QL plays a role in keeping the pelvis aligned. When the QL on one side is tighter or shorter than the other, it can elevate the hip on that side, leading to uneven hips and a cascade of postural problems.
Breathing Support: The QL assists with the mechanics of breathing. By stabilizing the 12th rib during inhalation, it facilitates proper diaphragmatic breathing.
QL and Lower Back Pain:
Lower back pain is a prevalent complaint, affecting millions worldwide. Given the QL's role in stabilizing the lumbar spine, it's no surprise that a dysfunctional QL is often implicated in lower back pain.
Muscle Imbalances: Sitting for prolonged periods, poor posture, or repetitive movements can lead to one side of the QL becoming overactive and the other underactive. This imbalance can lead to pain and discomfort.
Overuse: Activities that require repeated side-bending or twisting can lead to overuse of the QL. For athletes, especially those in sports like golf or tennis, this can be a common source of pain.
Keeping the QL Healthy:
Stretching: Regularly stretching the QL can help maintain its flexibility. One popular stretch is the side-lying QL stretch. Lie on your side, with the bottom arm stretched overhead and the top leg draped over the bottom one, creating a stretch in the side body.
Strengthening: Exercises like side planks or bird dogs can help strengthen the QL and surrounding muscles, enhancing lower back stability.
Regular Movement: Instead of sitting for long periods, take breaks to walk around or incorporate standing desks into your routine.
Professional Help: If you suspect a QL issue or have persistent back pain, seek the advice of a physiotherapist or a healthcare provider familiar with this muscle.
Here are three exercises known to have significant EMG activation for the Quadratus Lumborum:
Side Plank (or Side Bridge)
How to do it: Start by lying on your side with legs extended straight. Prop yourself up onto your elbow, ensuring it's directly under your shoulder. Lift your hips off the ground so that your body forms a straight line from head to feet. Engage your core and keep your hips lifted.
Why it works: The side plank predominantly targets the obliques but also effectively activates the QL, especially on the underside of the plank. It challenges the QL's stabilizing function as it works to prevent the pelvis from dropping.
How to do it: Begin on all fours in a quadruped position with wrists under shoulders and knees under hips. Engage your core, then simultaneously lift and extend the opposite arm and leg straight out. Keep your spine neutral, avoiding any rotation. Return to the starting position and alternate sides.
Why it works: The bird-dog exercise targets multiple stabilizing muscles of the trunk, including the QL. When extending one leg back, the QL on the opposite side has to work harder to prevent the pelvis from tilting or rotating.
Quadratus Lumborum Activation with Hip Hiking
How to do it: Stand upright with feet together. Keep your legs straight and try to hike one hip up towards your ribcage without bending the knee. Lower and repeat on the other side.
Why it works: This exercise directly targets the QL's function of elevating the pelvis. By hiking the hip, you're engaging the QL to perform this specific action.
References:
Neumann, D. A. (2016). Kinesiology of the Musculoskeletal System: Foundations for Rehabilitation. Elsevier Health Sciences.
McGill, S. M. (2007). Low back disorders: Evidence-based prevention and rehabilitation. Human kinetics.
Cram, J. R., & Kasman, G. S. (2001). Introduction to surface electromyography. Jones & Bartlett Learning.
