The QL Conundrum: Unveiling the Causes of Lower Back Tightness
Hey there! One of the most common complaints is low back tightness. Do you ever feel that? I often come across this issue with my private clients - a tight Quadratus Lumborum (QL for short). They usually say something along the lines of, “my back feels tight,” (maybe even grabbing the left side low back). Or they ask, “Can we do some back stretches today?”
If you have ever felt this way, this might be something to look into. I’ll explain a few things here that you can try on yourself.
First, I will introduce the QL. It connects from the pelvis to the lowest ribs and the lumbar vertebrae. It plays a crucial role in several movements:
Side bending - when the left QL moves the left ribs towards the left hip.
Lumbar extension - contracting bilaterally, the QL muscles help move the lumbar spine into a back bending position.
Stabilizing the bottom ribs.
Elevates the hip bone - the left QL moves the ilium towards the ribs on the left side.
But here's something curious about the QL that you won't typically hear: It’s one of the first to volunteer when other muscles are sleepy or not functioning optimally.
For you, factoid collectors: This is the most commonly strained muscle while traveling.
It tries to take over the roles of weak or inhibited muscles like the erector spinae (muscles along the spine), hip abductors, rotators, and adductors.
But here's the issue - that’s not its designated job, and over time, it becomes tight, experiences reduced blood flow, develops trigger points, and may even spasm. It's a temporary fix that leads to long-term discomfort.
And that is what you may call a “compensation pattern,” which may turn into a pain pattern (ouch) if it’s not caught early.
So, what can we do about it?
First, keep the following in mind:
Look at the whole body. If you only look at the QL, where the pain is, we can’t get the whole picture, like which muscles are not functioning and asking QL to do their job. That leaves us only doing a quarter of the job necessary to address the issue and left wondering, “why is this not working?” And that’s frustrating!
Pay attention to hip hiking. When lying down and you cross your ankle to knee, like in a “thread the needle" position, watch out for a shift in the pelvis.
Notice slumping tendencies in your posture, whether standing or sitting. So, while a QL issue may be stubborn, it doesn't have to be like this for long. Let's really look deep and listen to your body and understand why the muscle compensates and find the right approach to get the job done without unnecessary strain and struggle. Together, we'll unlock the path to relief and greater well-being.
You've got this!