Are you feeling a constant ache in your lower back or hips that just won't go away? You may have trigger points in your quadratus lumborum (QL) muscle.
But don't worry, we've got a solution for you! By incorporating targeted stretches and self-massage techniques, you can release those pesky trigger points and say goodbye to that persistent pain. In this article I will teach you about this large, complex muscle, and how you can master it through quadratus lumborum trigger point release.
About the Quadratus Lumborum Trigger Point:
The quadratus lumborum muscle is a thin, flat, quadrilateral-shaped muscle located in the posterior section of the abdominal wall (it's in the lower back). The muscle covers the area of the iliac crest deep to the lateral and inferior areas of the spine .
The significance of this muscle is simple - to act as the last layer of defense in protection of the spine. Quadratus Lumborum is most generally described as a spinal stabilizer . In addition, the quadratus lumborum muscles are susceptible to trigger points and pain when the surrounding muscles are weak and tight in the lower back, buttock, and core. The quadratus lumborum can also become tight and sore from excessive twisting/bending, poor sitting and sleeping postures, and strain from lifting heavy. Quadratus lumborum trigger point release and pain relief is your simple solution to fixing your tightness.
Quadratus Lumborum Trigger Point Therapy:
Low back muscle pain can be chronic. Quadratus lumborum trigger point release and pain relief therapy has been proven to relieve years of built up pain and tightness. In these next 4 steps you will learn how to personally release any tension and pain you might have through quadratus lumborum trigger point release therapy.
Finding the Quadratus Lumborum Trigger Point:
Locating the quadratus lumborum trigger point is where you have the most constant and built up tension. Being able to target the trigger point will make the process most effective. Check out this video below on How to Locate the QL Muscle.
Quadratus Lumborum Trigger Point Deep Tissue Massage:
The next step is breaking up the tight muscle tissue throughout the quadratus lumborum trigger point. Using a massage tool such as the QL Claw will break up those tight areas in the best way possible. This tool is designed specifically for releasing tension in the quadratus lumbrorum.
Quadratus Lumborum Trigger Point Release Using "QL Claw"
Stretching the Quadratus Lumborum Trigger Point:
Once the muscle tissue is disrupted and broken up, it is time to stretch the muscle and lengthen the tissue. A great stretch can be found in my Quadratus Lumborum Pain and How To Fix Your Lower Back video. This video also offers deep tissue massage techniques and a strengthening exercise for the quadratus lumborum muscle.
QL Strengthening Movement:
The last step is strengthening the muscle. This step is vital for preventing future injury by building up the ability of the lower back to oppose movement and keep the spine strong and stable. A beneficial strengthening exercise for this step is the overhead paloff press. This exercise can be found in the youtube link above for visual reference. The overhead paloff press is great for strengthening the QL muscle as well as building overall spinal stability. This will help strengthen and stabilize your entire core with an emphasis on your quadratus lumborum muscle.
If you are serious about dissolving your back pain for good, programs such as the "Back of Steel - Lower Back Strengthening Program" and "Flexible Back - Lower Back Flexibility Program" will take your therapy and training to the next level.
 Donnelly, Joseph M. Travell, Simons & Simons Myofascial Pain and Dysfunction: the Trigger Point Manual. 3rd ed., Wolters Kluwer Health, 2019.