Your Quadratus Lumborum (QL) muscle is a very common cause of back pain, so being able to treat this yourself, effectively, can be a huge relief. Here is a great self QL muscle release to loosen off your low back and reduce your low back pain.
First of all, here is a bit of information about the QL:
Anatomy:This muscle runs down either side of your low back, from the top of your pelvis, all the way to your bottom rib. This is why it can affect your breathing when it is in spasm and it pulls down on the lower rib of yours. It also attaches along the way to the side of your spine. Your QL is actually the deepest abdominal muscle but most consider it a back muscle.
The problem:When muscle knots form in the Ql or it goes into spasm due to overload or injury, then it can give you real grief! Often this is more one-sided than the other also, giving you a real lopsided feeling and can make it seem like you have one leg shorter than the other or that your “pelvis is out” (which can’t really happen). The QL refers pain else-where and isn’t always felt at the muscle. The referred pain is generally felt in the outer hip and in the glutes and is often described as a deep ache but can be a sharp pain when moving.
The trouble is that this muscle is very hard to stretch – but, it is quite easy to do a QL muscle release!
QL muscle release: Release you low back
Lie on your back and place a firm ball under your QL muscle, which you will find in-between the top of your pelvis and your bottom rib, off to each side of your spine.
Bring the knee on the same side as the ball up towards your chest, which puts pressure onto the ball. Once you feel like you have the right spot (you will feel it!), holding onto your knee you can either:
1. Rock your knee out to the side and then in again and repeat, OR
2. Repeatedly bend your knee up and down towards your chest.
Slowly and gently work into it for 1-2 minutes on each side and feel free to move the ball up or down slightly to get the right spots.
HOW TO STRENGTHEN YOUR QL:
Click on the link towards the bottom for more info. This is article is from the website.
Tip: Help prevent this recurring and giving you ongoing trouble by clicking on:
Note: If you have acute low back pain, pain going down your leg, or any neurological symptoms please see your local health professional first.
Debbie Krejci E-RYT 500
Yoga Teacher Training Mexico, Costa Rica, 2019
Yoga teacher training Uvita Costa Rica
Yoga Maya Uvita