Stretch space: Quadratus Lumborum
The Quadrutus Lumborum (QL) spans from the top back part of the pelvis at the iliac crest to the lower ribs and lumbar (lower) spine.
A one sided contraction of this muscle side bends the trunk on the same side as the contraction. A contraction of both sides of the QL muscle at the same time helps to back bend/extend the lower back. A co-contraction of the QL with the abdominals can protect the lower back in back bends.
Its synergists (muscles that it like to work with) include the gluteals at the back and side of the hip (see my blog on the Gluteals. Strength space: My 4 fave Gluteal Strength ASANAs — YogaSpace).
Its antagonists (muscles that it works in opposition to) include the abdominals and in a side bend, one side of the QL is an antagonist to the other side of the QL. The action of one side of the torso lengthening and one side the torso shortening can be seen in the seated side body stretch below.
The QL is an important postural muscle deep in our abdomen at the lower back area. A weak and tight QL is strongly linked with low back pain. An over worked QL muscle can even refer pain to the back of the hip. Interestingly too the QL is an important accessory muscle for breathing. It helps to control inhalation by anchoring the lower ribs during inspiration. This allows the diaphragm muscle to be more effective in performing a deeper inhalation. However an overactive or tight QL can actually anchor too much on the lower ribs resulting in a corseting effect at the lower ribs and an ineffective inhalation. Its all about balance! The QL is also connected to the diaphragm muscle by fascia and they both act as postural and breathing muscles along with some other muscles.
Problems arise in the QL when it becomes weak and tight. This can happen if we sit for long periods of time at home and work and/or if we have a poor lifting technique. A weak core can result in our QL muscles becoming over active to try to compensate and support our lower back. A plank pose is a good way to strengthen our core muscles.
Sometimes a person may be more prone to tightness in this muscle if their body proportions result in them having a shorter than usual trunk in proportion to the rest of the body.
My three favourite stretches for the QL are gate pose/parighasana, upward salute side bend/parsva urdhva hastasana and a child pose/balasana variation with arms extended over head and side bend added. See images in sequence below.
Resources:
The Key Muscles of Yoga by Ray Long, Volume one, 2006
Physio-pedia.com Quadratus Lumborum - Physiopedia (physio-pedia.com)
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