The Q.L muscles (quadratus lumborum) are the most common cause or culprit of acute lower back pain.
The Q.L’s attach to the top of the posterior pelvis (iliac crest) at the bottom of the lower back, branch out onto the transverse processes of the lumbar spine and insert onto the 12th rib.
The Q.L primary action (movement that the muscles assists with) is lateral rotation of the lumbar spine when acting unilaterally.
The areas where people get pain with a tight or restricted Q.L muscle:
The movements where people get pain with a tight or restricted Q.L muscle:
What causes the pain:
What causes the Q.L muscles to get tight and restricted in the first place
What should you do if you have back pain generated from Q.L tension/ restriction:
If it is your first time experiencing pain, it's important to note that you most likely have over fatigued your Q.L muscle. Pain generally subsides as the muscles recover over a 1-3 day period. If you find relief from heat packs, continue applying, along with hot baths and shower to encourage blood flow and movement to the muscles of the lower back. Heat rubs can also be of assistance if you need to continue with physical activity for work or sport, however most ideally rest until the muscles recovers would be most preferable.
If you are experiencing ongoing constant or repetitive Q.L pain then it is imperative that you seek a healthcare professional who will address the cause of your Q.L pain.
A quality practitioner will:
Assess and correct your postural symmetry to ensure you are moving in a way that is not overloading your Q.L muscles, causing painful restriction.