Targeting the QL for Injury Prevention (Lower Back Discomfort)
A tight quadratus lumborum could be the cause of your lower back pain. Don’t let this type of discomfort take you away from your personal training sessions in Denver……but don’t ignore it either. / Photo: Massage Fremantle
CONSIDERATIONS
It is estimated that 60-70% of people experience lower back pain at some stage in their lifetime. One of the most common causes of lower back pain is pain coming from the “QL” muscle. “QL” stands for quadratus lumborum, muscles on both sides of your spine between your ribcage and pelvis. These muscles help with the movement of your lower back but also help to support your spine. QL pain can be described as a dull, aching pain that can sometimes become sharp from specific movements. Sometimes considered “the joker” of lower back pain, it is often overlooked as the primary cause, with other lower back structures taking the blame.
Above, you can see the QL muscle positioned on either side of your spine:
Why Does My QL Cause Me Pain?
That is an excellent question, and there are multiple reasons why it could be causing pain.
It is prevalent for the QL muscle to become tight and overactive because it compensates for other weak muscles around the area.
It can also become tight due to repetitive movement – such as twisting, bending, or lifting improperly – all of which stress the muscle. As the muscle becomes tighter, it can develop trigger points in the area. Trigger points are tight bands of muscle that can lead to pain.
Activities that aggravate the muscle, such as prolonged sitting, can cause the muscle to become overactive and tight, leading to trigger points in the muscle. This is often why many people who work at a desk feel lower back pain regularly.
Unequal leg length and trauma can also lead to increased QL tightness and the development of pain.
Source: The Physio Company
INJURY Resources
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!
