Menu
Cart 0

Stretching Quadratus Lumborum (QL)

Posted by Graeme Turofsky on

 

 

 

Quadratus Lumborum - Common Trigger Point Sites

 

Active Trigger Points in the QL are Often Associated with Back Pain

The QL works together with the psoas for creating an anterior pelvic tilt. It also helps to stabilize the lumbar spine together with the transverse abdominis, and to function with the other “core” muscles. 

When both sides of the QL contract together, this causes the lumbar spine to go into extension. When only one side contracts, it will either pull the rib cage downward to assist in lateral flexion (side bending) or it will raise one side of the pelvis upward.

Also noteworthy about the QL is that it is also used in respiration where it helps to stabilize the lowest rib.

Active trigger points in the QL are often associated with back pain, often as part of a wider "holding pattern" issue.

Here (below) are 3 simple stretches that most people should be able to perform easily and safely:

 

 

Stretching the QL

 

Technique:

• Kneel on all fours
• Lift one hand and reach towards your ankle

• Keep your back parallel to the ground

Primary muscles being stretched

Quadratus lumborum. External and internal obliques.

Secondary muscles being stretched

Iliocostalis lumborum. Intertransversarii. Rotatores. Multifidus.

Injury where stretch may be useful

Lower back muscle strain. Lower back ligament sprain. Abdominal muscle strain (obliques).

Note: Keep your back straight, parallel to the ground, and your thighs in a vertical position. Distribute your weight evenly on both your hands and knees.

 

 
Quadratus Lumborum Stretching

 

Technique:
Stand with your feet about shoulder-width apart and look forward. Keep your body upright and slowly bend to the left or right. Reach down your leg with your hand and do not bend forward.

Primary muscles:
Quadratus lumborum. External and internal obliques.

Secondary muscles:
Iliocostalis lumborum. Intertransversarii. Rotatores. Multifidus.

Injury where stretch may be useful:
Lower back muscle strain. Lower back ligament sprain. Abdominal muscle strain (obliques).

Note: Do not lean forward or backward. It's important to concentrate on keeping your upper body straight.

 

 
Quadratus Lumborum Stretching for Trigger Points

 

Technique:

Stand with your feet shoulder-width apart, then slowly bend to the side and reach over the top of your head with your hand. Do not bend forward.

Primary muscles:

Quadratus lumborum. External and internal obliques. Latissimus dorsi.


Secondary muscles:

Teres minor. Iliocostalis lumborum. Intertransversarii. Rotatores. Multifidus.

Injury where stretch may be useful:

Lower back muscle strain. Lower back ligament sprain. Abdominal muscle strain (obliques).

Note: Do not lean forward or backward; concentrate on keeping your upper body straight.

 

 

 

 

NAT Web Health Award 2020

 

 

 

Links

Find a Trigger Point Professional in your area

More Articles About Tibialis Anterior

Dry Needling for Trigger Points

NAT Professional Courses

Certify as a Trigger Point Therapist

NAT Education Membership Plans from $19.95/monthly

See All Online Courses

 

About NAT Courses

As a manual therapist or exercise professional, there is only one way to expand your business - education!

Learning more skills increases the services that you offer and provides more opportunity for specialization.

Every NAT course is designed to build on what you already know, to empower you to treat more clients and grow your practice, with a minimal investment in time and money.

Help Desk

  

About Niel Asher Education

Niel Asher Education is a leading provider of distance learning and continued education courses.

Established in the United Kingdom in 1999, we provide course and distance learning material for therapists and other healthcare professionals in over 40 countries.

Our courses are accredited by over 90 professional associations and national accreditation institutions including the National Academy of Sports Medicine (NASM) and National Certification Board for Therapeutic Massage and Bodywork (NCBTMB). Full details of all international course accreditations can be found on our website.  

Printed course materials and other products offered on our websites are despatched worldwide from our 3 locations in the UK (London), USA (Pennsylvania) and Australia (Melbourne).

More About Us

 

NAMTPT AWARD 2017

We are honored to have received the "Excellence in Education" Award from the National Association of Myofascial Trigger Point Therapists.

Since 1999 Niel Asher Education has won numerous awards for education and in particular for education and services provided in the field of trigger point therapy.

Read Full Article 

 

Award Winning Instructors

Niel Asher Healthcare course instructors have won a host of prestigious awards including 2 lifetime achievement honorees - Stuart Hinds, Lifetime Achievement Honoree, AAMT, 2015, and Dr. Jonathan Kuttner, MD, Lifetime Achievement Honoree, NAMTPT 2014.

Meet the Instructors

 

NAT Certification

If you are a qualified/licensed manual therapist or exercise/fitness professional you can expand your credentials with NAT certification.

In addition to national accreditation for continued education, each course that we offer includes "NAT Learning Credits". By taking and completing courses you can accumulate NAT credits to qualify for NAT certification.

There are currently 3 levels of NAT certification. Certifying NAT is a valuable way to show your clients that you take continued education seriously, and to promote your skills and qualifications.

About NAT Certification

 

Niel Asher Technique

Since 1999 the Niel Asher Technique for treating trigger points has been adopted by over 100,000 therapists worldwide, and has been applied to the treatment of a number of common musculoskeletal injuries.

The Niel Asher Technique for treating frozen shoulder was first introduced and published in 1997 and has been widely adopted by therapists and exercise professionals working within elite sports and athletics.

Read More

 

Worldwide Free Shipping

Most of our courses are available as either "Printed" or 'Download" editions. When you purchase a download edition, you receive immediate lifetime access to all course material. Course texts can be downloaded and printed if required. 

When you purchase a "Printed" edition, you will also receive free access to the download edition.

We ship Worldwide from locations in the USA, UK, and Australia. Most items are despatched within 24 hours and shipping is FREE for all orders over US$50.

Shipping 

 

 

 

 

 

 

  

 

 

 

This trigger point therapy blog is intended to be used for information purposes only and is not intended to be used for medical diagnosis or treatment or to substitute for a medical diagnosis and/or treatment rendered or prescribed by a physician or competent healthcare professional. This information is designed as educational material, but should not be taken as a recommendation for treatment of any particular person or patient. Always consult your physician if you think you need treatment or if you feel unwell. 

 

  

   

 


Share this post



← Older Post Newer Post →


Leave a comment

Please note, comments must be approved before they are published.

Words from our students

Sale

Unavailable

Sold Out