If you have Quadratus Lumborum syndrome, chances are, your lower back is tight, sore, and stiff. You might be experiencing just a dull ache–and trust me, that’s enough to take you out of the moment and stop enjoying your day. Or you might be experiencing a more intense lower back pain.
Typically, people with Quadratus Lumborum (QL) syndrome experience some type of:
- Weakness in the lower back
- Pain while lifting any object
- General stiffness in the lower back
- A generally fragile feeling in the lower back
- Pain from sitting for long periods of time
Coming from someone who’s experienced symptoms of Quadratus Lumborum syndrome before, the worst part about this syndrome is that it steals you out of everyday moments in life.
When I experienced Quadratus Lumborum syndrome symptoms:
- I felt a dull ache literally all day–no matter what I was doing.
- I couldn’t stop thinking about my lower back pain
- I couldn’t even sit and watch a TV show without suffering on the back end.
If this sounds like you, and you’re wondering how to get your life back from Quadratus Lumborum syndrome, you’re in the right place.
At Back Muscle Solutions, we use our experiences with back pain–and how we got out of it–as the heart of all of our content. It’s QL muscle pain that started it all for us. Because we realized what a huge contributor to back pain the QL is–and also how little people actually know about this muscle.
The QL is our specialty. Our bread and butter.
Today, I’ll explain exactly what Quadratus Lumborum syndrome is, symptoms, causes, and ultimately–steps you can take today to get out of your lower back pain caused by Quadratus Lumborum syndrome.
What is Quadratus Lumborum Syndrome?
First, a few definitions.
What is Quadratus Lumborum syndrome?
Well, if we get technical, Quadratus Lumborum syndrome is actually not a medical term. There is no real syndrome called Quadratus Lumborum syndrome that you can look up in your handy medical textbook.
Yet, Quadratus Lumborum syndrome is still a common term people use.
Why so?
The way I see it? People needed a catch-all term to describe their symptoms for experiencing varying levels of QL muscle pain. And that’s exactly how this term is colloquially used.
Quadratus Lumborum syndrome: a general term for various levels of Quadratus Lumborum pain, causing pain, stiffness, weakness, and/or tightness of the lower back
So, while Quadratus Lumborum syndrome is not a technical medical term, we will refer to it throughout this article–as the definition above.
General QL muscle pain is so serious and so common that popular demand requires a term to cover its impact. Hence, Quadratus Lumborum syndrome.
3 Ways to Get Relief From Quadratus Lumborum Syndrome
Here at Back Muscle Solutions, we’ve been there when it comes to Quadratus Lumborum syndrome.
We’ve done the research for you, so you don’t have to.
When it comes to Quadratus Lumborum syndrome, there are 3 basic steps to follow to get you out of consistent, nagging QL pain.
STEP 1: Massage
STEP 2: Stretch
STEP 3: Strengthen
The great news is: Each of these steps can be completed from home by YOU.
Let’s get into it.
Step 1: Massage for Quadratus Lumborum Syndrome
Lots of people like to dive right in to stretching or exercising a back muscle when it’s giving them grief. But stretching or exercising a super tight muscle is a bit like trying to stretch a frozen bungee cord.
QL massage is the first step to healing from Quadratus Lumborum syndrome.
Quadratus Lumborum Trigger Points
To understand the benefits of muscle massage, it helps first to understand what a trigger point is.
Trigger points are taut, angry bands of muscle tissue and fascia that form for various reasons, including overuse or injury. Most people refer to these as “knots.”
Massage for Quadratus Lumborum syndrome starts with trigger point therapy–which involves releasing the trigger points causing your QL muscle pain.
Here are two ways you can get this kind of massage:
Professional Massage: Going to a professional massage therapist can be an easy fix for this. Massage therapists are trained to target specific trigger points in your back, such as the QL muscle, and release the tension found there.
At-home Massage: Here’s where it gets tricky. Professional massage is a great resource.
AND it’s expensive.
AND you don’t have constant access to it.
If you have Quadratus Lumborum syndrome, then you know you need more than a one-off massage to fix the pain.
That’s where having access to an at-home massage device for your QL can be pivotal to healing from Quadratus Lumborum syndrome.
Unfortunately though, most massage devices are too blunt and unspecific to effectively reach the QL. Sorry if you’re on the foam roller train, my friend. These just won’t cut it when it comes to your QL.
That’s why I recommend the QL Claw.
QL Claw: The Best Tool for Quadratus Lumborum Syndrome
The QL Claw is the only tool on the market actually designed to target the QL muscle and provide myofascial release through trigger point therapy. In my opinion, it’s the best massage tool out there for fast pain relief from Quadratus Lumborum syndrome.
Check out the design below.
The ramp supports your back while the trigger point digs in to your QL and does a work.
But you don’t have to take my word for it. Check out the testimonials below.
Here’s a step-by-step instruction for how to use the QL Claw to massage away your Quadratus Lumborum syndrome pain!
1) You’ll want the trigger of the QL Claw to hit your lower back–just to the side of your spine and above your glutes. (See image below for placement.)
2) Lie down with the trigger point on the side where you feel the most pain.
3) Keep the leg straight on that same side–while bending the knee of the opposite leg, placing that foot flat on the ground.
4) Allow the Claw to sink into the muscle–letting your QL muscle (and your whole body!) relax.
5) You can also use the foot on the opposite side to gently rock your body up and down to enhance the massage.
6) When you’re done, switch sides.
And just like that, you’ve massaged your QL muscle to get pain relief from your Quadratus Lumborum syndrome!
For a more detailed step-by-step–including higher levels of intensity for the QL massage–check out the video below:
Click the button below to learn more about the QL Claw and how it can help your Quadratus Lumborum syndrome!
Step 2: QL Stretches for Quadratus Lumborum Syndrome
Step 2 for healing from Quadratus Lumborum syndrome is stretching the QL muscle. And that’ll be much easier to accomplish once you’ve massaged your QLs with the QL Claw.
Here are two QL stretches that you’ll really feel working those QL muscles.
Kneeling QL Stretch
1) Kneel down on a yoga mat.
2) Bring your right foot out in front of you and flat on the mat–leaving the other knee down on the mat.
3) Using a rod for support (you can use a hockey stick, yardstick, or any other solid object), bend your torso to the left side–feeling a good stretch in the QL muscle on that side
4) Hold for 15-30 seconds.
5) Repeat on the other side.
Seated QL Stretch
1) Start by sitting at the edge of a chair, with one leg stretched out further than the other. This extended leg will be the side you’ll be focusing on for the stretch.
2) Position your hands behind your head or extend the arm on the stretching side overhead.
3) Gently tilt your torso to the side, allowing your upper body to open up. You should feel a gentle stretch along the side of your lower back and obliques.
4) Maintain this position for 15-30 seconds or more, breathing deeply to enhance the stretch.
5) Return to your starting position, then repeat on the other side.
Here are some helpful videos we have on QL stretches that you can check out as well!
QL Muscle Stretch | Release The Lower Back
The Most Soothing QL Muscle Stretch
Step 3: QL Exercises for Quadratus Lumborum Syndrome
And finally, now that your QL is massaged and stretched, you’re ready to strengthen against future pain from Quadratus Lumborum syndrome. This happens when you strengthen your QL muscles, so they aren’t as prone to injury again.
Here are 3 Quadratus Lumborum exercises for strengthening those QL muscles. These exercises are easy but effective, and you can try them at the gym OR at home.
Side Plank
1) On a yoga mat, turn your body to one side.
2) Stack your feet with one on top of the other.
3) Then, supporting yourself with your elbow, elevate your body
4) Hold for 15-20 seconds.
5) Then, repeat on the other side.
Suitcase Carry
1) Use a dumbbell or kettlebell that’s about a quarter of your body weight.
2) Hold the weight in one hand.
3) Walk 10-20 steps, focusing on the balance.
4) Switch sides.
5) Repeat for 2-3 sets.
Overhead Palloff Press
1) Attach a resistance band to a stable surface on the ground.
2) Kneeling down on a yoga mat, grab the resistance band with both hands and hold it at your chest.
3) Now, use both arms to lift the resistance band up over your head.
4) You’ll feel your QL engaging to help with the balance.
QL Hyperextension
1) Use a hyperextension machine at a gym.
2) Position your body sideways on the machine.
3) Next, bend at the waist, lowering your torso till you feel your QL contract.
4) Then, power back up, straightening your torso at the top of the movement.
5) Repeat for the desired amount of reps, and then switch sides.
You can also check out the videos below to learn these helpful QL muscle pain exercises:
3 QL Strengthening Exercises For Bulletproofing The Lower Back
QL Exercises RATED From Beginner To Advanced
What is the QL?
Isn’t it crazy that so many people experience daily back pain–yet no one knows which muscles are to blame or how to fix those muscles?
At Back Muscle Solutions, we don’t believe the only fix to a “bad back” is going to a clinic. We try to put the power back in the hands of “the people” AKA you.
So, let’s learn some back anatomy.
Where is the QL? The QL muscle is a deep lower back muscle–running from the top of your hip to the bottom of your ribcage.
What does the QL do? The QL claw helps with side bending (similar to your obliques). Whenever you bend to the side, one QL contracts while the other extends.
The QL also engages during activities that involve lifting heavy objects, carrying uneven loads, or prolonged standing, keeping the lower back stable and aligned.
So, while these lower back muscles might often be ignored, they play a pivotal role in your overall back health. As you can imagine, when they become tight and weak because of Quadratus Lumborum syndrome, the lower back takes a hit–and so do you!
Symptoms of Quadratus Lumborum Syndrome
Most people with Quadratus Lumborum syndrome describe “nonspecific” lower back pain. While that is a frustrating definition, it actually could be the most fitting description of all Quadratus Lumborum syndrome symptoms.
The reason being that the QL muscle is such a deep lower back muscle (more about lower back anatomy later), that it truly is difficult to pinpoint.
Maybe this is one of the reasons why the QL muscle is like the black sheep of back muscles–the one that no one talks about.
And yet, Quadratus Lumborum syndrome is extremely, common. Here are some other symptoms people describe with Quadratus Lumborum syndrome:
- Localized low back pain that can extend along the tailbone, hips, and glutes
- Lower back weakness and a feeling of fragility or instability
- Pain during weightlifting or carrying objects, even those that would typically be manageable
- Increased pain and stiffness after sitting for long periods, especially with poor posture
- Challenges with high-impact movements and sports involving lateral or twisting motions
- Difficulty performing hip-hiking movements or side-bending
- Pain during activities requiring spinal stabilization, such as balancing or carrying uneven loads
- Back pain when going up or down stairs
Speaking of pain referral patterns, check out the graphic below to see exactly how the QL likes to spread pain throughout the body.
Causes of Quadratus Lumborum Syndrome
For me, my Quadratus Lumborum syndrome all started with a move–where I lifted heavy items with not so great form. Unfortunately for me, that led to a little over a year of QL pain.
But causes of Quadratus Lumborum syndrome look different for everyone. So, what got you here anyway? What causes Quadratus Lumborum syndrome?
So many people experience back pain from Quadratus Lumborum syndrome and aren’t able to trace the pain back to anything specific, which can make Quadratus Lumborum syndrome especially frustrating.
This is where back education comes in to play. If you know what caused the pain in the first place, you can fix the habit in the long run.
Here are some common causes of Quadratus Lumborum syndrome.
- Frequent heavy lifting or carrying uneven weights, putting strain on the QL
- Prolonged sitting with poor posture, especially slouching or rounding the lower back
- High-impact or twisting movements in sports, which can lead to overuse and tightness
- Repetitive bending or twisting of the spine, straining the QL over time
- Single high-impact events, like lifting a heavy object improperly or a sudden movement
- Weak gluteal and core muscles, which forces the QL to compensate and overwork
- Imbalances from prolonged standing or carrying weight on one side
Anything sparking a memory here? Understanding the underlying causes of Quadratus Lumborum syndrome can help you make meaning of the pain you’re feeling.
Quadratus Lumborum Syndrome FAQs
What are the symptoms of quadratus lumborum syndrome?
Many symptoms of Quadratus Lumborum syndrome include:
- Weakness in the lower back
- Pain while lifting any object
- General stiffness in the lower back
- A generally fragile feeling in the lower back
- Pain from sitting for long periods of time
What emotions are stored in the QL?
Many people believe that the QL muscle holds tension from moments of fear or trauma.
Why does my QL get so tight?
Your QL muscle gets tight because it might be overcompensating for weak core or glute muscles.
How to release tight Quadratus Lumborum?
The best way to release a tight Quadratus Lumborum is to use a massage tool, such as the QL Claw.
How to release QL trigger points?
QL trigger points are best released by a massage device with a smaller trigger point, such as the QL Claw.
What does a QL trigger point feel like?
When your QL trigger point is released, it will feel a relaxing a loosening of the muscle.
What are the pain patterns for QL syndrome?
The QL refers pain to your tailbone, glutes, or hips.
Can you massage Quadratus Lumborum?
You can massage a Quadratus Lumborum, but you need the right tool–the QL Claw.
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9723328/
[2] https://www.ncbi.nlm.nih.gov/books/NBK535407/
[3] Donnelly, Joseph M. Travell, Simons & Simons Myofascial Pain and Dysfunction: the Trigger Point Manual. 3rd ed., Wolters Kluwer Health, 2019.
[4] Davies, Clair, and Amber Davies. The Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief. 3rd ed., New Harbinger Publications, Inc., 2013.