Effective Quadratus Lumborum Pain Release Technique (2024)

The quadratus lumborum is a deep abdominal muscle that can trigger intense lower back pain.

If you’ve tried to stretch this muscle and that didn’t work, I want to show you a great self-myofascial release technique to release it.

Remember that pain originating from the quadratus lumborum (ql muscle) can also travel down the hips and glutes.

I will also discuss what causes this muscle to tighten up in the first place. Prolonged sitting is one of the major causes of ql muscle pain.

In addition, movement imbalances, compensation during certain exercises, and any discrepancies in leg lengths can also contribute to a tight and overactive ql.

In this post, I’ll explain in detail how to fix these imbalances so you can prevent this from happening in the first place.

The Quadratus Lumborum Location And Functions

Full disclosure:this post contains Amazon affiliate links. I only mention products I personally use and recommend…and if you purchase from Amazon using my affiliate link, I get a small commission. You won’t pay more.

Before we learn how to release the QL, I want you to familiarize yourself with this muscle and its location. I’ll keep things very simple, but it’s important to know how to target the QL properly.

The Quadratus Lumborum is a deep abdominal muscle, part of the deeper core. The posterior abdominal wall. The fact that it’s located in the back region can lead people to think it’s a back muscle, but it’s actually part of your deep core.

Origin: Iliac crest of the pelvis. This is the outer area of the back of the hip bone.

If you place your fingers on your lower back and bend over, you’ll feel the back hip bone just outside of the lumbar spine. Bending over is usually the easiest way to feel these hip bones on each side.

Insertion: One of the points of insertion of the QL muscle is the 12th rib.

The QL muscle also inserts into the transverse processes of the lumbar vertebrae L1-L5 (1). These are the vertebrae located in the lower back area.

So it originates from the iliac crest (back hip bone) and inserts into the lumbar spine and 12th rib. This explains how a build-up of pressure can affect the back and hips.

Functions: The QL muscle is essential (just like all other muscles). But it plays a big role in stabilizing the lumbar spine and pelvis.

The muscle also produces lateral flexion. So every time you perform a side flexion movement, the quadratus lumborum produces that movement, in addition to the external and internal obliques (2).

Causes Of Quadratus Lumborum (ql) Muscle Pain

As you work on releasing the QL, it’s essential to learn why this muscle tightens up in the first place. As I mentioned earlier, overuse, misuse, and compensation can all lead to tightness and pain…

…Recliners, couches or any chair that puts your body in a ‘C’ position can lead to a tight ql.

Placing your body in that position for an extended period of time weakens the back postural muscles. When these muscles become weak and underactive, the ql tends to compensate for that.

Make sure to follow the techniques I shared here on how to sit properly to avoid hip pain.

Overuse is another reason for QL muscle tightness and overactivity.

Exercises such as side-to-side walks (to activate the gluteus medius) can lead to this. Let me explain how this can happen when you’re just trying to do the right thing and strengthen your glutes…

When you’re engaging in that side-to-side movement, record yourself and watch how you’re doing it. You need to keep your upper body stable and straight.

If you start to bend to the side to help your hips perform the exercise, you’re compensating with the QL. Misuse of this muscle can result in tightness and overactivity.

There is a new coaching video inside the Back Pain Control where I discuss this and show you how to avoid this from happening.

If you’re a member, this in-depth video is available in the Coaching Session Module. If you’re not yet a member, you can join Back Bain Control here.

How To Release QL Muscle Pain and Tightness

Because the QL muscle is attached to both the spine and the hips, it can create referred pain in the hip region as well.

So keep that in mind. Often, hip pain is ‘referred pain’ and doesn’t originate from the glutes.

After the release with the massage ball, you can follow these 3 quadratus lumborum stretches.

What You’ll Need: This is the massage ball that I’m using. I highly recommend it. You can also use a tennis ball if you can’t get it.

Video Tutorial – How To Release The QL

The link to the Chirp Wheel I show in the video is over here. They have a few videos on their website to show you how to use the wheel. I’ve only tried it for the first time this month, and I find it helpful. I have a medium-size wheel.

Step 1: Locate The QL Muscle

• Get started by placing your hands on your lower back. To each side of your spine. Now, hinge at the hips.
• Don’t bend at the spine (rounding your back).
• Make sure to initiate the movement at the hips.
• You’ll feel the back of the hip bone when you do this. Dig your hands to feel them (although you won’t need to).

Now, when you feel the outer side of your hips, keep your hands there and go above that area by 1-2 cm. You just want to get to where the muscle is.

Remember that it’s attached to the iliac crest, which is the outer part of the back of the hip bone.

As you maintain your hand position, bend to one side, and you should feel the muscle working.

Bend to the other side as well. You should feel the QL as you perform the side flexion.

• Place the massage ball right on the area where you felt the muscle, not on the bone or your spine.
• Avoid placing the ball on any bone. Stay on the muscle
• Use the wall to press on against the
• Roll up and down and press more as you reach a tight spot.
• Apply pressure for 20 seconds on each spot.

Make sure to watch the video tutorial above for a step-by-step demonstration.

Related Posts

• How To Release The Latissimus Dorsi
• How To Release The Tensor Fascia Latta
• How To Release The Psoas And Hip Flexors
• How To Sit Without Hip Pain

Eliminate Chronic Lower Back Pressure and Tightness inside Back Pain Control:

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