Proper mobility and stability exercises will help improve this imbalance and lead to long-term results. Forward tilt is associated with joint pain. Clinical data suggests that a tight QL is often found in patients presenting a posteriorly (or backwards) tilted pelvis. We have found that by continuing this process for 4-8 consecutive weeks, not only will the damaged tissue begin to soften, but it will also begin to correct the broken movement patterns that caused or worsened your symptoms.Ī tight Quadratus Lumborum (QL) muscle will compress the affected side of the spine, which can result in joint pain, disc pain, or postural dysfunction. This includes a specific set of warm-up exercises and stretches, dysfunctional movement correction, and intensive deep tissue therapy through our proprietary “Drill”, followed by a clinician assisted stretch. Over the past 6 years we have developed the most effective system to resolving QL muscle related back pain. The fact that the muscle lies 2-3 dz deep in the lower back is another contributing factor that makes it nearly impossible to effectively target through deep tissue massage or even through the most effective instrument-assisted soft-tissue mechanical devices on the market. This will help prevent future QL pain!įor further information on how lower back pain, or if you want to have treatment for your lower back pain, book an appointment with a Chartered Physiotherapist, as we are experts in this area.The Quadratus Lumborum (QL) muscle is the most overlooked muscle in back pain, because there are currently no imaging studies (MRI, xray, CT, ultrasound) that can diagnose the muscle. A chartered physiotherapist can provide you with the most appropriate exercises to strengthen your core, lower back and bum. Strengthening exercises: Finally completing strengthening work is essential to prevent recurrence of QL pain. Once again attend a chartered physiotherapist when seeking this treatment. Make sure you attend a chartered physiotherapist if you have QL pain, as they are trained appropriately and can target the area specifically.ĭry needling: Dry needling can provide great relief when QL trigger points are causing pain. Massage: Massage of the QL muscle can provide great results when QL pain is overwhelming. Go for a walk or make a cup of tea anything to get your lower back moving! If working at a desk, take regular breaks from sitting every 20-30 minutes. Keep moving: Movement is important to prevent QL pain from developing or getting worse. A physiotherapist can advise you on the correct stretches to do for QL pain. Stretches: Stretches can help target the QL muscle and give you short term pain relief. This will help improve the flexibility in the muscle and give you some short-term pain relief. Heat: Put heat on the area for 10-15 minutes. To treat QL pain there are a few things that can be done. It is important to get your back pain assessed as soon as possible to determine the underlying issue of pain. Unequal leg length and trauma can also lead to increased QL tightness and the development of pain. This is often the reason that a lot of people who work at a desk feel lower back pain regularly. Trigger points are tight bands of muscle which can lead to pain.Īctivities that aggravate the muscle, such as prolonged sitting, can cause the muscle to become overactive and tight which in return leads to trigger points in the muscle. As the muscle becomes tighter it can develop trigger points in the area. It can also become tight due to repetitive movement – such as twisting, bending or lifting improperly – all of which puts added stress on the muscle. It is very common for the QL muscle to become tight and overactive, this is because it is compensating for other weak muscles around the area. That is a very good question, and there are multiple reasons why it could be causing pain.
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