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How To Identify If Your Quadratus Lumborum Muscle Is In Spasm & It’s Effect On Lower Back Pain & Movement Ability

Written by Rachel Frances Thomson

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Identifying Quadratus Lumborum Spasm and Its Impact on Lower Back Pain and Mobility

The quadratus lumborum (QL) muscle plays a crucial role in the stabilization and movement of the pelvis and spine. Understanding its function and identifying when it is in spasm can help manage lower back pain and improve movement ability.

What is the Quadratus Lumborum?

The QL is a deep muscle located in the lower back, with one on each side of the spine. It attaches to the 12th rib, the iliac crest, and the transverse processes of the lumbar spine.

Function of the Quadratus Lumborum

When both QL muscles contract simultaneously, they extend the spine. When one QL contracts, it causes lateral flexion of the spine or hip hitching.

Common Problems with the Quadratus Lumborum

Due to sedentary lifestyles, we often spend extended periods sitting in lumbar flexion. This can lead to the QL being in a state of subclinical spasm, which restricts movement and can cause discomfort.

Effects of QL Spasm on Movement

A QL spasm limits the spine’s ability to laterally flex, making activities such as bending to pick up objects or turning in a car challenging. For physical activities like bear crawls or rock climbing, where hip hitching is necessary, a QL spasm can hinder speed and control.

A spasm in the QL can also cause mechanical compensation, leading to a functional leg length discrepancy. The spasm lifts the ilium on one side, affecting pelvic function and potentially causing issues in the knee and foot.

Testing for QL Spasm

To test for QL spasm, ask your client to sit and perform lateral flexion. Observe the spine’s movement and shape; a smooth curve is normal, while a ‘hinge’ in the lumbar area indicates a spasm.

This video shows a few QL tests in action: QL Hinge Positive & Negative Test Results (youtube.com)

 

 

Solution: Wall Glides

Wall Glides are an effective technique to alleviate QL spasms. This is not a mobility exercise but a proprioceptive method to desensitize the QL spasm.

  • Have your client stand side-on to a wall and measure their foot distance from the wall.
  • Rest the whole upper arm against the wall, fixing the ribs to the inside of the arm as if holding a newspaper.
  • Bend the elbow to 90 degrees at the waist while keeping the body straight.
  • Glide the hips gently towards the wall by an inch or two, then return to the original position.
  • Repeat slowly for 8 reps on both sides, twice daily. If tender, reduce the range of motion.
  • Clients with any clinical conditions affecting the lower back should consult their Biomechanics Coach™ first.

 

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Considerations

Remember, the body is an integrated system and a master of compensation. Both descending and ascending compensations can cause or result from a QL spasm.

Understanding and addressing QL spasms can significantly improve lower back health and overall mobility. By incorporating techniques like Wall Glides and assessing for compensations, you can help clients manage pain and enhance their movement abilities effectively.

For further information and guidance, feel free to reach out:

Phone: 020 3841 6151

Email: rachel@biomechanicseducation.com