This quick guide breaks down what dry needling is, why your quadratus lumborum (QL) is such a big player in back pain, and how targeting it can bring lasting relief. You’ll also see how to use other deep muscular recovery techniques to reach the hard-to-access QL, helping you move way better.
What Is Dry Needling?
Dry needling is a modern therapeutic technique that uses a thin, sterile needle to target myofascial trigger points (AKA tight bands of muscle that can cause pain, dysfunction, and even restricted movement). Despite the obvious similarity to acupuncture, dry needling is grounded in Western anatomy and neuroscience, not Traditional Chinese Medicine (TCM).
Where acupuncture focuses on balancing the body's energy (or qi) along traditional meridian lines that run throughout your anatomy, dry needling aims to deactivate myofascial trigger points and stimulate a localized neuromuscular response. The goal is to reset the muscle and nervous system, promoting pain relief, improved circulation, better mobility, and more. [1]
You can learn about your body’s trigger points in this article →
The Science Behind Dry Needling: Trigger Point Release + Neuromuscular Reset
Unlike acupuncture, dry needling has some very solid scientific evidence behind its usage.
Here’s how dry needling works:
When a thin needle is inserted into a trigger point, it creates a local twitch response, which is a brief, involuntary contraction of your muscle fibers. This is a sign that the needle has hit a hyperirritable spot in your muscle, releasing built-up tension and disrupting pain signals. [2]
Research shows that the process of dry needling:
→ Increases blood flow to the affected area that’s causing any issues
→ Reduces concentrations of inflammatory chemicals like substance P and Bradykinin
→ Improves muscle activation patterns for better functional movement overall
→ Alters pain perception through both spinal cord and brain-level mechanisms
In short, dry needling provides a powerful “neuromuscular reset” by helping your nervous system recalibrate how it communicates with the affected muscle group, breaking the cycle of chronic tension, pain, and dysfunction that can build up over time. [3] [4]
Why Dry Needling Is Considered a Form of Deep Tissue Release
Because it reaches below the surface to stimulate deep muscle layers, dry needling is considered one of the most precise forms of deep tissue release out there. It bypasses superficial muscle groups to directly interact with your fascia, muscle spindles, and peripheral nerves responsible for long-standing tightness and pain.
For deep-seated muscles like the quadratus lumborum (QL), this precision makes a huge difference. Because the QL lies beneath several layers of muscle and fascia, it can be difficult to reach. When applied the correct way, dry needling can unlock mobility, reduce referred pain that radiates into the hips or lower back, and lots more. [5]
What Is Your Quadratus Lumborum (QL) and Why Does It Get Tight?
The quadratus lumborum (QL) is a deep, powerful muscle located in the lower back on both sides of your spine. It connects your bottom rib (12th rib) to the top of your pelvis (iliac crest) and attaches along the sides of your lumbar vertebrae, forming a crucial part of your core. [6]
While it’s relatively small compared to larger muscle groups, the QL plays a massive role in stabilizing your spine, supporting good posture, and allowing side bending and extension of your trunk (better known as your torso) during everyday movements like walking, lifting, and twisting. [7]
Your QL is essential for things like:
→ Maintaining your spinal alignment during everyday motions and gestures
→ Stabilizing your pelvis while walking, running, jogging, or lifting
→ Helping you breathe deeply, especially when exhaling with some effort
→ Compensating for any weak core or hip muscles, often without you even realizing it
Because the QL sits deep beneath your other muscle layers, tightness can sometimes go unnoticed for weeks or even months – until it starts affecting movement or causing pain. [8] [9]
What Causes the Quadratus Lumborum to Get Tight?
There are several common reasons your QL can become overly tight:
1) Poor posture, especially from prolonged sitting or leaning to one side a little too much
2) Heavy lifting or doing repetitive bending without proper core engagement
3) Overuse from exercise, sports, imbalanced movements, or physically demanding jobs
4) Muscle imbalances, such as weak glutes or abs, causing the QL to pick up the slack
5) Compensatory patterns after an injury elsewhere (like a limp or twisted pelvis)
Signs Your Quadratus Lumborum Might Be the Problem
When your QL is feeling tight or even a little dysfunctional, here’s what you may notice:
→ Low back pain, especially on one side of your body
→ Stiffness or pain when standing up, walking, running, or bending
→ Referred pain into your hip, pelvis, lower back, or outer thigh
→ Difficulty breathing deeply or rotating your torso
→ Uneven posture or leg-length discrepancies (often caused by pelvic tilt)
Good to Know: Because of its deep location and multiple functions, QL pain is often misdiagnosed, which is why targeted treatments like dry needling can make such a difference. [10]
How Dry Needling Pro Targets Your Quadratus Lumborum
The quadratus lumborum (QL) is one of the most overlooked (and stubborn) sources of lower back pain. Because it sits deep beneath layers of larger muscles like the erector spinae and latissimus dorsi, it’s notoriously difficult to reach.
Here's why:
→ Your QL muscle lies close to vital structures, including your kidneys, diaphragm, and other internal organs, so safe and effective access requires super detailed anatomical precision.
→ Your QL is also protected by thick layers of fascia and overlapping muscles like the erector spinae.
→ As a result, trigger points in your QL can stay tight and inflamed for long periods, causing pain and forcing nearby muscles to compensate, often disrupting posture and movement. [12]
This is where dry needling stands out.
A trained practitioner uses a thin, sterile needle to bypass the outer muscles to reach your QL. With anatomical guidance and patient positioning, the practitioner inserts the needle through your superficial layers and into the belly of your QL muscle. It’s a highly controlled process and is designed to avoid surrounding organs. [13]
What a Quadratus Lumborum Dry Needling Session Looks Like
Here’s step-by-step what you can expect during a QL-focused dry needling sesh:
Step 1) Assessment: Your provider will thoroughly evaluate your posture, core movement patterns, and pain referral areas to determine if your QL is contributing to your pesky symptoms.
Step 2) Positioning: You’ll likely be positioned lying down on your side, with a pillow placed under your arm or between your knees for added comfort, stability, and good access to your QL.
Step 3) Needling: The practitioner will gently insert 1 to 2 fine needles into your QL muscle, but no worries – it’s all guided by palpation, anatomical landmarks, and their pro clinical judgment.
Step 4) Stimulation: Once inserted, the needle may be carefully manipulated to elicit a twitch response (what we chatted about earlier) or deeper muscular release, depending on your goals.
Step 5) Release: After a short dwell time, between 30 seconds and a few minutes, the needles are removed, and your sesh may end with stretching, breathwork, or movement re-education.
What Dry Needling Your QL Feels Like
During and after a dry needling session, it’s normal to feel a variety of sensations.
→ Twitch response: A quick, involuntary contraction that feels like a muscle "jumping" beneath your skin; this is a strong sign that the trigger point is reacting and beginning to release tension.
→ Deep ache or cramping: A dull, cramp-like sensation that could happen as the needle stimulates your dense, knotted muscle fibers – this often fades as the muscle loosens, though.
→ Post-needling soreness: Mild soreness in the treated area, similar to what you'd feel after a tough workout is normal; it usually resolves within 24 to 48 hours as your muscle fully recovers.
→ Relief and mobility: Tons of people notice improved range of motion, reduced tightness, and a general feeling of lightness in their lower back, hips, or even ribs after just one single session. [14]
Benefits of Dry Needling for Your Quadratus Lumborum
Dry needling delivers targeted relief to one of the deepest and most stubborn muscles in your lower back: The QL. When done by a trained expert professional, it can offer fast and lasting results, especially for those hassled with chronic tightness or nagging imbalances. [15]
Here’s why so many people are turning to quadratus lumborum dry needling:
1) Fast Pain Relief From Lower Back and Hip Tightness: Dry needling quickly disrupts active trigger points around your body that cause stiffness, tension, pain, and more. Most clients report noticeable relief within just one or two sessions, especially in the lower back and hip region. [16]
2) Deep Tissue Release of Trigger Points: Unlike surface-level treatments, dry needling expertly penetrates multiple layers of muscle to reach deep trigger points in your QL. It’s known to be one of the most effective ways to release chronically tight, hard-to-reach muscle tissue. [17]
3) Improved Posture and Spinal Alignment: Tight quadratus lumborum muscles can pull your pelvis and spine out of balance, affecting things like your posture and movement. Dry needling may help restore symmetry, core stability, and alignment through its targeted release work. [18]
4) Enhanced Mobility and Performance: A restricted QL has been proven with research to limit rotation, flexion, side bending, and extension, key moves for runners, lifters, and even golfers. Dry needling restores muscle length and function for better range, control, and power. [19]
5) Often Effective When Other Techniques Fail: If massage, stretching, or physical therapy hasn’t helped, it might be time to try dry needling. [20]
Drawbacks and Risks When Dry Needling Your Quadratus Lumborum
While dry needling is generally considered safe when performed by a trained professional, it’s important to understand the potential risks and side effects – especially when targeting a muscle as deep, sensitive, and structurally important as your awesome QL.
→ Temporary Soreness, Bruising, or Fatigue: Post-needling soreness is very common, especially during the first 24 to 48 hours. This is part of the healing process but can be uncomfy.
→ Risk of Incorrect Technique: Because of its depth and proximity to a few vital organs, dry needling your quadratus lumborum should only be performed by highly trained practitioners.
→ Not Suitable for Everyone: People with needle phobia, bleeding disorders, or certain medical conditions may not be ideal candidates. Always consult your provider first to be sure.
→ May Require Multiple Sessions: Trigger points often need more than one dry needling session to fully resolve any issues, especially if they’ve been building for months (or years).
Who Should Consider Quadratus Lumborum Dry Needling?
Dry needling the QL isn’t just for elite athletes or people with obvious injuries; it's a super powerful solution for anyone struggling with deep, nagging lower back pain that just won’t go away, no matter what you do. Because of the QL's deep location and critical role in posture and stability, even subtle dysfunctions can lead to widespread discomfort and reduced mobility.
You might benefit from quadratus lumborum dry needling if:
→ You Have Chronic or Recurring Low Back Pain: If your lower back pain keeps coming back despite stretching, massage, or rest, your QL could be the hidden culprit. Dry needling can target the deep muscle fibers where hard-to-release tension and trigger points often hide away.
→ You Sit for Long Periods With Poor Posture: Desk workers, drivers, doctors, and students often unknowingly overwork the QL by sitting or standing with uneven weight or leaning to one side. This may lead to muscle imbalance and tightness, especially if your core isn’t doing its job.
→ You're Active but Still Feel Tight: Athletes, runners, and lifters with postural asymmetries are at risk of QL overuse. If you’ve been foam rolling or stretching with zero improvement, dry needling may finally reach the deep tissue that’s causing chronic pain and holding you back.
Other Deep Tissue Release Techniques
Dry needling isn’t the only way to address tightness in your quadratus lumborum. Let’s explore a few other common deep tissue release methods and how to get the best results by combining them using a little bit of strategy.
Massage Therapy
Massage is great for promoting circulation, easing stress, and relaxing general muscle tension.
Foam Rolling or Scraping Tools
Foam rollers and scraping tools are helpful for broad areas like your hamstrings or back muscles.
Myofascial Release
Myofascial release works by stretching the connective tissue (also called fascia in the scientific world) that surrounds muscles. It can relieve tightness and improve mobility.
Dry Needling
Dry needling offers a precise, neuromuscular reset of deep tissue trigger points – especially in hard-to-reach areas like your quadratus lumborum. It directly stimulates the muscle to release ultra-deep tension, improve blood flow, and even reset your body’s pain signals.
When to Combine Methods – and Where The QL Claw Fits In
The best approach to releasing stubborn quadratus lumborum tension (been there) often involves a strategic combination of techniques. Dry needling can break up tightness and reset the muscle, but consistent at-home release work is what helps results stick.
That’s where The QL Claw comes in.
Designed to mimic the precision of a practitioner’s elbow, The Claw allows you to apply focused, sustained pressure to your QL and surrounding stabilizers – right from home. The Claw expertly fills the gap between professional care and daily recovery, making it easier to stay mobile, balanced, and pain-free between each of your dry-needling sessions.
Think of it as your daily deep tissue release tool, backed by real anatomy and built for results.
More Quadratus Lumborum Resources
QL Muscle Won't Release? Try This
QL Muscle Pain
FAQs About Quadratus Lumborum Dry Needling
Can You Dry Needle the Quadratus Lumborum?
Yes! You can dry needle your quadratus lumborum; and when done by a trained pro, it’s one of the best and most effective ways to release lingering, deep tension in your QL.
Because your quadratus lumborum lies beneath several layers of muscle and fascia, it's difficult to reach. But dry needling uses a thin, sterile needle to bypass those superficial layers and directly target myofascial trigger points within your QL.
This approach allows for a neuromuscular reset, helping to calm overactive muscle fibers, reduce pain, and restore mobility. However, due to the QL’s proximity to sensitive things like your kidneys and lungs, it’s essential that dry needling is performed by a licensed professional.
What Emotions Are Stored in the Quadratus Lumborum?
The quadratus lumborum is linked to stored tension associated with stress, fear, and emotional overwhelm, especially in somatic or mind-body healing frameworks like TCM.
While research on emotional storage in muscles is still emerging, many pros in physical therapy, yoga therapy, and trauma-informed bodywork report that the QL tends to hold emotional "armor," especially in people who have experienced prolonged stress or physical guarding.
Your quadratus lumborum plays a vital role in stabilizing your core and maintaining upright posture, so it often becomes overworked when the nervous system is in fight-or-flight mode. Over time, this can lead to chronic tightness, breath restriction, and emotional holding patterns.
While dry needling is mainly a physical intervention, it can bring emotional release, as well, especially when paired with the next-gen magic of breathwork and The QL Claw.
How to Permanently Loosen a Tight QL?
To permanently loosen a tight quadratus lumborum, you need a layered approach that includes trigger point release, postural retraining, mobility work, and nervous system regulation.
Here’s a breakdown of what that might look like:
→ Trigger point therapy to deactivate deep chronic knots
→ Corrective strengthening of your glutes, core, and obliques to offload some overuse of the QL
→ Breathwork to address fascial restrictions and improve thoracolumbar movement
→ Daily posture and ergonomic awareness, especially if you sit or stand unevenly a lot
→ Consistency – because, unfortunately, one-off treatments rarely lead to lasting change
Pro Tip: Self-massage tools like The QL Claw help maintain daily release between sessions and reinforce the long-term progress made through dry needling – or even normal therapy.
Can You Massage Quadratus Lumborum?
Yes, you can 100% massage your quadratus lumborum, but it takes the right tools and professional support because the QL lies deep beneath the erector spinae and lats.
That’s why techniques like dry needling– or targeted self-message tools like The QL Claw – are so helpful.
Resources:
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https://ijspt.scholasticahq.com/article/35693-dry-needling-a-clinical-commentary
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https://www.sciencedirect.com/science/article/abs/pii/S0301562923004155
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https://www.sciencedirect.com/science/article/abs/pii/S1360859220302230
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https://www.jneonatalsurg.com/index.php/jns/article/view/3116
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https://www.tandfonline.com/doi/full/10.1080/10669817.2025.2465726
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https://www.jneonatalsurg.com/index.php/jns/article/view/3116/3122
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https://www.sciencedirect.com/science/article/abs/pii/S0003999319310007
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https://trialsjournal.biomedcentral.com/articles/10.1186/s13063-022-06179-y
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https://pdfs.semanticscholar.org/9af7/d5984c026f935243121c66c19a9538f6b67a.pdf