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ONSEN® BLOG / About health

How to reduce tension in the quadratus lumborum muscle?

15 lutego 2024
Quadratus lumborum muscle, QL, greater psoas muscle, PSOAS
Contents
Function of the quadratus lumborum muscle
The most common disorders of the quadratus lumborum muscle
Postural restoration techniques
Sample methods in PRI
1. Exercise for the hamstrings
2. Exercise for the PSOAS major muscle
3. Exercise for chest expansion
4. Exercise for thighs and buttocks
Sitting and spine pain
The importance of sleep hygiene for maintaining health
Often overlooked by many, the quadratus lumborum muscle (Latin: musculus quadratus lumborum), commonly referred to by the abbreviation QL, is an incredibly important anatomical element within the lower part of the spine. However, the influence of the quadratus lumborum muscle on functioning extends far beyond this body part. The latest scientific findings show that, in combination with the diaphragm and the psoas major muscle (Latin: musculus psoas major), commonly referred to as PSOAS in the literature, it becomes crucial for maintaining the balance and stability of the entire muscular system.

As indicated by anatomical atlases, the quadratus lumborum muscle in humans is located on the sides of the spine, creating a distinctive shape. Its main functionalities are related to supporting the lumbar spine and, at the same time, participating in the movement of the torso. It also collaborates with the diaphragm and psoas major muscle to effectively fulfill its functions.

The collaboration between the QL muscle and the PSOAS muscle has significant consequences for the body's biomechanics. This is due to the fact that the PSOAS muscle, responsible for pelvic and hip movements, along with the QL muscle, forms a dynamic duo influencing postural stability and balance. Meanwhile, any imbalance between these structures leads to postural problems that have long-term effects on spinal health.
Lower back pain, muscle pain, lumbar spine

Function of the quadratus lumborum muscle

The quadratus lumborum muscle is a very important player in the musculoskeletal system of the lower spine. Its function goes beyond stabilization. Understanding how the QL muscle collaborates with other significant structures such as the psoas muscle and diaphragm provides a complete picture of its role.

It operates in symbiosis with the psoas muscle, responsible for pelvic and hip movements. Together, they form a comprehensive muscle system that influences spine stability, body posture, and mobility. Located on the sides of the spine, the quadratus lumborum muscle is particularly involved in the lumbar spine region, specifically in its lower area.

The collaboration of these two muscles is evident during basic movements, including leg lifting, torso twisting, or weight lifting, where they work together. Together, they create dynamic balance, allowing smooth execution of activities.

It's essential to remember the significant role of the diaphragm, the main respiratory muscle in the human body. Maintaining health relies on proper breathing, which reduces muscle tension. This enables relaxation and improved functioning of the entire muscular system. This is the essence of postural breathing, the foundation of the PRI method.
Quadratus lumborum muscle, lower back pain, back asymmetry

The most common disorders of the quadratus lumborum muscle

For some individuals, the quadratus lumborum muscle can be the cause of various conditions and discomfort, including lower back pain, which is not pleasant. One of the main issues with the QL muscle, as noted by specialists worldwide, is its excessive activity and tension. This often results from prolonged periods of maintaining unhealthy body postures, which unfortunately are frequently associated with low physical activity. Additionally, the overactivity of the quadratus lumborum muscle may result from incorrect breathing techniques, disrupting its functions.

It is essential to remember that the QL muscle often works in tandem with the psoas muscle, and their improper collaboration can lead to problems that require appropriate intervention. In particular, the imbalance between them can cause various health issues. It directly influences the biomechanics of the pelvis, leading to painful symptoms. It may also cause muscle tension, limiting the range of motion.

The connections between the QL muscle and the diaphragm are often underestimated, and they are crucial for maintaining healthy respiratory function, contributing to overall well-being. Let's note that the quadratus lumborum muscle is affected by bad habits and stress, inducing an increase in tension that disrupts its function. This, in turn, makes relaxation difficult and reduces the flexibility of this muscle, as well as others.

Individuals with an asymmetric pattern are significantly more prone to problems with the QL muscle than others. This is because the prolonged imbalance between the left and right sides of the body usually leads to excessive loading on one side of the quadratus lumborum muscle. This brings about pain and discomfort, hindering proper functioning. Similarly, insufficient flexibility of the muscles surrounding the spine often results in radiating pain in various areas of the back.
Spine muscles, postural restitution, corrective exercises for the spine

Postural restoration techniques

In the case of the quadratus lumborum muscle, postural restoration techniques, known as PRI (Postural Restoration Institute), are considered by many specialists as the most crucial tool. They allow for the restoration of muscular balance, translating into improved body posture and, consequently, the alleviation of lower back pain and discomfort. This approach takes into account a comprehensive view of the human body.

The process begins with the identification of asymmetries in the body, as precisely as possible. Therapists using the PRI method analyze movement patterns and posture to pinpoint areas that require attention and benefit from intervention. The quadratus lumborum muscle is often the culprit, making it the focal point of attention.

The next step involves correcting body positions through carefully designed exercises and postures tailored to each individual. In the case of QL muscle issues, therapists mainly focus on aligning the body in a way that minimizes muscle tension within the QL muscle and related structures. This, in turn, helps to restore balance between the right and left sides of the body.

Breathing techniques in the PRI method concentrate on controlling breathing by utilizing the diaphragm, ultimately reducing tension in the lower back, including the QL muscle. The method also involves incorporating special exercises supporting the collaboration between the QL muscle and other structures. These exercises aim to strengthen weaker areas and reduce excessive tension.

The application of postural restoration techniques in addressing issues with the quadratus lumborum muscle emphasizes a holistic approach, taking the entire body into consideration. Many patients undergoing PRI therapy often experience a significant improvement in range of motion and a reduction in pain, contributing to the restoration of good body posture. Collaborating with a qualified PRI physiotherapist brings tangible benefits.
Quadratus lumborum muscle, radiating spine pain, corrective gymnastics

Sample methods in PRI

Below are four example exercises in the field of postural breathing, abbreviated as PRI, carefully selected for their potential benefits. These exercises are designed to help individuals with asymmetrical body alignment and unevenly developed diaphragm. Proper execution of breathing is a key element in these postural breathing techniques.

Each exercise from the PRI techniques should be repeated in sets. Each set includes 5 breaths performed according to the instructions. According to the principles of the method, they should be repeated 3-4 times with short breaks. During the exercises, it's important to inhale through the nose and then fully and correctly exhale through the mouth. Between successive inhalations, a 3-second break is applied.

If you don't feel the proper muscle engagement, we recommend stopping and reading the instructions again. Additionally, we encourage you to watch the detailed video provided with each exercise. Difficulty may arise from assuming an incorrect body position, and less frequently, it may be due to breathing problems. It's essential to remember that PRI techniques are based on tests and research, but without the ability to examine a specific case and learn the health history, one can never be certain about the effectiveness of a method for a particular person.

These techniques are not easy and often require perfection in every detail. Factors that may affect the final effectiveness of the exercises include sometimes inconspicuous elements such as problems with dental or visual issues, as well as orthopedic conditions, particularly joint instability. It's also important to note that PRI techniques are not strength exercises. Their purpose is not to create tension but rather to relax the body, which is a fundamental principle. Success requires patience and effort, as well as a willingness to learn.
Hamstring muscle, painful thigh, pelvic pain

1. Exercise for the hamstrings

The first exercise is the 90-90 supine position, which relatively easily engages the muscles of both legs by keeping the feet against the wall. It requires the use of a small ball with a diameter of 10-15 centimeters. However, avoid using rolls or massage balls, as they may lead to incorrect joint positioning, reducing the effectiveness of the exercise.

 

 

Place a small ball between your knees and gently squeeze it with one knee. At the same time, the feet of both legs should be placed flat against the wall. You should feel the touch of the wall on the heels of your feet, facilitating the activation of the quadriceps muscle. While these methods may seem simple, they are highly technical. Therefore, it's extremely easy to perform them incorrectly. The exercise restores proper pelvic alignment, helping to effectively strengthen it using the quadriceps muscle. Some individuals may not be ready for this exercise, so beginners are recommended to start with the two-legged version, which is easier.

During the exercise, avoid shifting the hips, which is crucial, especially for individuals with lower back pain, as it could worsen the discomfort. Therefore, it is advisable to start the tendon exercises below the knees with its two-legged version. Especially when both sides of the pelvis are twisted forward, a condition often associated with the PEC pattern (Posterior Exterior Chain), prevalent in individuals with a sedentary lifestyle or resulting from an injury requiring the patient to compensate for the health impairment.

It's important to note that the two-legged version of the exercise is easier because both feet rest against the wall, keeping the hips in a stable position. This is an excellent position for practicing proper breathing technique. Remember to try to pull your heels down towards the floor, even if they don't move on their own. This activates the quadriceps muscle and further strengthens it.

If you feel tension in the right or left quadriceps muscle only, consider slightly reducing the pressure on the specific foot to better feel the other side. This may also indicate that the single-leg version might be more suitable for you. You can also alternate legs, removing one foot from the wall and placing the other, ensuring the buttocks remain above the ground. This allows you to compare the difference in sensations between the left and right quadriceps muscles.
Breathing exercises, neurofitness, proper breathing

2. Exercise for the PSOAS major muscle

The exercise involving unilateral leg crossing while lying on the side, combined with proper breathing, is a technique that complements our methods of expanding the chest, as described below. You can also perform the chest expansion exercise before this one. It may make it easier for you to perform, although for some people, it has the opposite effect.
 

 

The exercise shown in the seventh minute of the video involves positioning the femur bone by activating the medial thigh muscles, i.e., adductors. This, in turn, initiates the process of strengthening the trained hip, teaching it the patterns for proper shifting and internal rotation.

Remember that the right and left sides of the body mutually reinforce each other. In the same way, the upper and lower parts of the body function because everything is interconnected. Our bodies constitute one whole, so they should be treated as such. We also need to know that breathing is movement, which works both ways, so it can be stated that movement is breathing. In principle, the functioning of all living beings is based on it.

Exercises based on postural restitution reprogram the human brain to re-establish the correct neuro-muscular pattern, serving as a kind of neurofitness. This pattern is lost over many years of incorrect pattern application, but its retraining can only occur through conscious learning during exercises.
Quadratus lumborum muscle, lower back pain, spine treatment

3. Exercise for chest expansion

The third of the exercises requires more skill to perform correctly. Its main goal is to expand the chest during inhalation. A closed chest does not allow to maintain the pelvis in a neutral position, thus preventing the use of the left part of the diaphragm, which adversely affects breathing. In this case, there is an unnatural compensation by using the lower back and neck to draw air into the chest.

 

 

When performing this gymnastic exercise shown in the above video, pay special attention to keeping the pelvis in place. During its execution, you should feel tension in the abdominal muscles, and if this is not happening, you are probably doing it incorrectly. Make sure also that you have a towel folded under your left knee to provide the correct pelvic position. Additionally, remember to breathe, as mentioned in the text.

This exercise promotes the posterior tilt of the pelvis on the left side and effectively expands the rear part of the chest on the left side. It also helps strengthen the scapula and the zone of apposition of the diaphragm (ZOA) on the left side. If you can't maintain the position with your right arm raised, leave it on the floor, but try to keep most of the body weight on your left hand. The exercise can also be performed on the right side of the body if needed.
Glute training, leg exercises, buttock gymnastics

4. Exercise for thighs and buttocks

Another of the physiotherapeutic exercises involves expanding the right side of the chest on inhalation, while simultaneously closing its left side on exhalation. It requires blocking breathing on the right side of the abdomen and maintaining significant control over the action of the intercostal muscles.

 

 

You need to allow the right side of the torso to drop towards the floor enough to feel the stretching during breathing. This exercise will be more effective when pressing the left knee into the towel enough to feel a gentle stretch on the inner side of the left thigh. By doing this, you will strengthen the pelvic muscles using the right side of the gluteus maximus muscle (Latin: musculus gluteus maximus) in close cooperation with the left abdominal wall during exhalation.

Make sure that both feet remain flat against the wall, one stacked on the other. Feel the arch of the right foot when lifting the right leg. Also, ensure that your left arm is placed directly under the right arm during the exercise. Between the ribs and the hip on the left side of the body, place a rolled towel to properly align the body. You should feel how the left hip presses against the floor.
Principles of healthy sleep, sleep hygiene, sound sleep

Sitting and spine pain

Increasingly, orthopedists and physiotherapists rightly point out that incorrect sitting angle negatively affects not only the hips due to their improper alignment but also the greater lumbar muscle and quadratus lumborum muscle through excessive strain. It is particularly important to categorically avoid sitting on a chair where the angle between thighs and torso is 90°.

Sitting at a 90° angle is not anatomically correct. It leads to weakening of the muscles around the spine, causing a series of discomforts. Primarily, lower back pain resulting from excessive stress on its structures. Ultimately, it can also lead to hip and muscle disorders that may potentially require treatment.

One way to stretch the lumbar muscles is to use specially designed devices. Among them are PSOAS muscle exercise bands for home use. These provide similar effects to professional training in a fitness club. PRI exercises are also effective in strengthening them.

A fully innovative solution to help maintain the correct sitting position is the Seiza office chair created by the Polish manufacturer ONSEN®. Its design allows for maintaining the proper posture while sitting. It forces you to sit in a position that naturally stretches the lumbar muscles and helps maintain the spine in the correct position. Through regular use of such a chair, you can effectively support the health of lumbar muscles and, at the same time, easily counteract the negative effects of prolonged sitting.
Correct sitting, ergonomic work, spine pain, office furniture

The importance of sleep hygiene for maintaining health

Maintaining health requires maintaining a high level of sleep hygiene. It affects the daily functioning of each of us, especially the psychological and somatic aspects, which is crucial in the face of our fast-paced life. It is an aspect that we often neglect but definitely shouldn't. It constitutes a fundamental element of life that influences endurance and concentration.

Properly understood sleep hygiene includes a series of healthy practices and habits that contribute to peace and regeneration during sleep. The key here is a stable, i.e., a regular schedule on which we base our sleep. It allows for the adjustment of the biological clock, contributing to easier falling asleep. It also allows waking up at a set time without major difficulties.

The bedroom design is extremely important for creating a comfortable sleeping environment. It includes a comfortable mattress that provides proper support. Next to it, the temperature, humidity, and lighting are crucial, elements of the bedroom microclimate. It is essential to ensure that the air in the bedroom is cool and humid, and the lighting is subdued. This will allow you to enjoy a more deep sleep every night.
Caring for postural habits includes proper sleep hygiene.
As part of caring for sleep, it's worth limiting exposure to blue light emitted in large quantities by electronic devices such as smartphones or televisions every evening. This will help in the proper production of melatonin, which is responsible for sleep. Similarly, it's advisable to limit caffeine, which hinders falling asleep but can also contribute to tension affecting muscle function.

Of course, regular physical activity is essential, positively influencing sleep by improving its quality, especially in terms of deep sleep duration. It also shortens the time needed to fall asleep, which is also desirable. It's important to finish physical activity a few hours before bedtime. In the evening, it's beneficial to replace it with breathing exercises, which can also help reduce stress.

It's well-known that short sleep or poor sleep quality can lead to various health difficulties. Among them are primarily concentration and memory disorders, with implications for somatic health. Specifically, it weakens the immune, circulatory, and nervous systems, also affecting muscle function.

We also encourage you to explore other articles on the best sleep and health blog, as well as the Encyclopedia of Healthy Sleep prepared by the ONSEN® team of specialists. For those who care about spine health, we recommend a set of spine exercises prepared by our physiotherapist.
Spine mattress, corrective mattresses, QL, PSOAS

FAQ: Quadratus lumborum muscle

What is the quadratus lumborum muscle?

The quadratus lumborum muscle, also known as the QL muscle, is an important anatomical structure in the lower back. It is a back muscle that extends from the lower spine to the bottom of the ribcage. Its main functions include stabilizing the lumbar spine and participating in torso rotation movements.

How to strengthen the quadratus lumborum muscle?

To strengthen the quadratus lumborum muscle, it is essential to perform appropriate strengthening exercises. QL muscle exercises include spinal stabilization, core muscle strengthening, and postural restoration techniques. It is important to perform exercises under the guidance of a specialist and always adjust their intensity to your level of physical fitness.

What can cause pain in the quadratus lumborum muscle?

Pain in the quadratus lumborum muscle can result from various causes, including poor postural alignment, overuse, injury, or even improper exercise execution. Excessive strain on the quadratus lumborum muscle leads to muscle imbalance in the back area and posture issues, which can contribute to discomfort or pain in that region.

Where is the quadratus lumborum muscle located?

The quadratus lumborum muscle is located in the lower back, at the level of the lumbar spine. It is the area between the lower spine and the bottom edge of the shoulder blade. Comprising four parts, it has a distinctive shape. It is vascularized by the subcostal artery, lumbar arteries, and iliolumbar artery. Its innervation is provided by the twelfth thoracic intercostal nerve and branches of the lumbar plexus (TH12 and L1-3).

What is Postural Restoration Technique (PRI)?

Postural Restoration Technique (PRI) is a therapeutic approach that focuses on restoring balance between the left and right sides of the body and improving posture. This method utilizes strengthening exercises, breathing techniques, and body positioning to minimize postural imbalances and enhance muscle function. PRI is often applied in physical therapy and functional training to reduce pain, improve mobility, and restore optimal body posture.

Contents
Function of the quadratus lumborum muscle
The most common disorders of the quadratus lumborum muscle
Postural restoration techniques
Sample methods in PRI
1. Exercise for the hamstrings
2. Exercise for the PSOAS major muscle
3. Exercise for chest expansion
4. Exercise for thighs and buttocks
Sitting and spine pain
The importance of sleep hygiene for maintaining health
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