Overstrain of the quadratus lumborum muscle - eliminating the cause of back pain. Quadratus lumborum exercises Quadratus lumborum muscle treatment

Lower back pain is one of the most common problems, which, according to statistics, affects every third adult. If you do not deal with pain in the back and lower back in time, you can subsequently earn serious spinal disease . We offer you a selection of effective exercises for lower back pain to relax and strengthen muscles, as well as to increase flexibility and mobility of the spine.

Lower back pain: what causes it and what to do?

Most common cause The occurrence of lower back pain is a sedentary lifestyle and poor development of corset muscles, which are not able to support the spine. In addition, the cause may be various pathologies, excessive stress, or simply a sudden awkward movement that provoked pain. Most of these problems can be neutralized with lower back exercises.

What can cause lower back pain:

• staying in one position for a long time;
• weak back and core muscles;
• excessive loads or non-compliance with exercise technique;
• hypothermia of the body;
• curvature of the spine;
• osteochondrosis;
• large excess weight;
• improper diet and vitamin deficiency.

To prevent lower back pain from becoming a cause serious problems with the spine, it is necessary to perform special exercises for the lower back , which will help relieve discomfort, reduce pain, improve the health of the body and serve as a good preventive measure. It’s not for nothing that the basis of rehabilitation after back injuries is physical therapy and gymnastics for the spine.

Why it is useful to perform exercises for the lower back:

• Pain in the lower back is reduced by stretching and relaxing the muscles
• Strengthens the spine and increases its flexibility
• Blood circulation increases, which saturates the joints and vertebrae with nutrients
• Strengthens the corset muscles that support the spine
• Posture improves
• Improves the functioning of the heart and lungs
• Hormonal levels are normalized
• The risk of hernia, osteochondrosis and other pathologies is reduced
• Improves the functioning of the pelvic and abdominal organs

A set of exercises for lower back pain should include: muscle stretching exercises Andmuscle strengthening exercises . During exacerbations, tension is observed in the muscles, so first of all they need to be relaxed - for this, a stretching routine is performed (traction) muscles. To prevent lower back pain, it is necessary to strengthen the muscles. When strengthening the back muscles, the load on the spine decreases, since a significant part of the load is taken on by the muscle corset.

Rules for performing exercises for the lower back

1. Do not force the load and overload the lower back with exercises in order to achieve the goal faster. Start with light loads, gradually increasing the duration of exercise.

2. Exercises for the lower back should be done with the load and amplitude that is comfortable for you. Do not make sudden jerks or movements while doing lower back exercises to avoid aggravating the problem.

3. One or two workouts will not help solve the problem; try to perform a set of exercises for the lower back on an ongoing basis. It will be enough to train 3 times a week for 15-20 minutes.

4. If you have a cold floor or cold weather outside, then dress warmly and lay a rug or blanket on the floor to prevent your lower back from getting cold.

5. Perform exercises on a hard surface: a bed or soft mat will not work. During exercises lying on your back, your lower back should be pressed to the floor.

6. Don’t forget about breathing while performing a set of exercises for lower back pain. The training should be accompanied by deep, even breathing; perform each static exercise on 7-10 breathing cycles.

7. If during some exercises you feel discomfort in the lower back or spine, then it is better to skip such exercises. If during the exercise you feel acute pain, then in this case it is better to stop training altogether.

8. You should not perform the proposed set of exercises for the lower back during pregnancy, after a spinal injury or with chronic diseases. In this case consultation with a doctor is required.

9. Remember that if you have any chronic disease, then a set of exercises for the lower back must be selected individually. For example, for scoliosis, exercises to straighten the spine are indicated, and for osteochondrosis and hernia, exercises to stretch it.

10. If discomfort in the lumbar region does not go away within a few weeks, consult a doctor. Lower back pain may be a sign of a serious illness. The sooner you begin the treatment process, the easier it will be to avoid irreversible consequences.

Exercises for lower back pain: stretching

We offer you stretching exercises for the lower back muscles, which are suitable for eliminating painful spasms and as a preventive measure. Stay late in every pose20- 40 seconds , you can use a timer. Remember to do exercises on both sides, right and left. If any exercise gives you discomfort or pain, then interrupt it; the workout should not bring discomfort.

From a position on all fours, move your buttocks back and up, stretch your arms, neck and back in one line. Imagine that your body has formed a slide: try to make the top higher and the slopes steeper. You can simplify the position a little by bending your knees and lifting your heels off the floor.

Allie The Journey Junkie

Take a lunge position, lower the knee of one leg to the floor and move it as far back as possible. The second leg forms a right angle between the thigh and shins. Stretch your arms up, feel a pleasant stretch in your spine. Hold this position and then move into pigeon pose.

From the lunge position, lower yourself into pigeon pose. Cover the left heel with the right pelvic bone. You can deepen the position by moving your left shin slightly forward. Pull your pelvis towards the floor. Place your forearms on the surface or lower your body to the floor or pillow - take a comfortable position, focusing on your flexibility.

After pigeon pose, return to a low lunge and repeat these 2 exercises on the other leg. You can use yoga blocks or books:

To perform this very effective lower back exercise, sit in a sitting position with your legs extended in front of you. Cross your leg over your hip and twist your body in the opposite direction. This exercise not only stretches the muscles of the back and lower back, but also the gluteal muscles.

5. Seated bends

Remaining in the same position, gently lower your back towards your feet. It is not necessary to make a full fold; it is enough to just slightly round your back to stretch the spine. In this case, it is advisable to lower your head on some support. You can bend your knees or spread your legs slightly to the side - choose a position that is comfortable for you.

6. Bending in the lotus position

Another very useful exercise for lower back pain is bending in the lotus position. Cross your legs on the floor and bend first to one side, holding for 20-40 seconds, then to the other side. Try to keep your body straight, your shoulders and body should not move forward.

7. Leg raise with a strap (towel)

Now let's move on to a series of exercises for the lower back while lying on the floor. Use a strap, tape, or towel to pull your straight leg toward you. During this exercise the back remains pressed to the floor, the lower back does not bend. The other leg remains straight and lies on the floor. If you cannot keep your leg extended and pressed to the floor, you can bend it at the knee. Stay in this position for a while and move to the other leg.

By analogy, perform another effective exercise for the lower back. Lying on your back, bend your leg and pull your knee toward your chest. When performing this simple exercise, the lumbar muscles are very well stretched and painful spasms are reduced.

9. Bent leg raise

This fitness exercise is very often used to stretch the muscles of the buttocks, but it is best suited for stretching the lumbar muscles. Lying on your back, bend your knees and lift them so that your hips and body form a right angle. Grab the thigh of one leg with your hands and place the foot of the other leg on your knee. Hold this position. Make sure your lower back is pressed firmly to the floor.

Another nice relaxing exercise for the lower back is the happy child's pose. Lift your legs up, bending your knees, and grab the outside of your feet with your hands. Relax and stay in this position. You can sway a little from side to side.

Now let's move on to an exercise for the lower back, which involves twisting the spine. Lying on your back, turn your arms and crossed legs to one side. The body seems to form an arc. In this exercise, a large amplitude is not important; you should feel a slight stretch in the lumbar spine. Hold this position for 30-60 seconds and turn to the other side.

12. Lying Back Twist

Another very useful and important exercise for the lower back, which will help relieve pain in the sacral area. Lying on your back, slowly rotate your pelvis and move your leg to the side, throwing it over the thigh of the other leg. The lower back lifts off the floor, but the shoulders remain on the floor.

Another simple exercise for lower back pain. Lie on your stomach and move your leg bent at the knee to the side. The other leg remains extended, with both legs pressed to the floor.

Get on your knees and spread your legs to the side or close them. Exhale and slowly bend forward between your thighs and lower your head to the floor. This relaxing lower back exercise will make your entire body feel lighter, especially your back. This is a resting pose, you can stay in it even for several minutes.

You can also turn first to one side, then to the other, this will help to better stretch the lumbar muscles.

Lie on your back again and place a small pillow under your hips and knees, with your feet touching the floor. Relax in this position for a few minutes.

Exercises for lower back pain: muscle strengthening

Thanks to the proposed exercises, you can improve the mobility of the spine and get rid of discomfort in the lumbosacral region. In addition, you will strengthen the muscle corset, which will be an excellent prevention of lower back pain. Therefore, if you are often bothered by lower back pain, be sure to take note of these exercises. Please note that it is not recommended to perform exercises to strengthen muscles during exacerbations.

The cat is one of the most useful exercises for the lower back and back in general. As you exhale, round your back, push your shoulder blades as high as possible and draw in your chest. As you inhale, bend well in the lumbar region, pointing the top of your head towards your tailbone, and open your chest. Perform 15-20 repetitions.

Here and below, photos from the YouTube channel are used: Allie The Journey Junkie

In a standing position on all fours, while inhaling, we stretch our leg back, and while exhaling, we group ourselves, pulling our forehead to our knee. Try not to touch the floor with your foot. Perform 10-15 repetitions on each side.

3. Raising arms and legs on all fours

Remaining in a standing position on all fours, grab the opposite leg with your hand and bend at the lumbar region. The stomach is tucked, the muscles of the buttocks and legs are tense, the neck is free. Stay in this position for 30 seconds, maintaining balance.

Get down on your stomach and take a lying position. Bend your elbows and spread them to the sides. Lift your body up, lifting your chest off the floor. Try to lift your body while keeping your neck neutral. Hold in the upper position for 5-10 seconds and return to the starting position. Complete 10 reps.

A similar exercise to strengthen the lumbar region, only in this version the hands are behind the head, which complicates the position. Both of these lower back exercises are variations of hyperextension, but without the use of additional equipment. Also do 10 reps.

Remaining in a lying position on your stomach, alternately lift your opposite arms and legs up. Movements of the arms and legs should be as synchronous as possible. Stay in the extreme position for a few seconds, try to perform the exercise efficiently. Do not mechanically swing your arms and legs. Repeat the exercise on each side 10 times.

Take your hands back and clasp them together. At the same time, lift your shoulders, chest, shins and knees off the floor, forming an oblong boat with your body. The exercise is not easy, so first try to hold this position for at least 10-15 seconds. You can do several short approaches.

While lying on your stomach, move your arms back and grab your feet with your hands. The thighs, stomach, chest and forehead remain on the floor. Keep your shoulders away from your ears and don't strain your neck. Stay in this position for 20 seconds.

You can also do this version of this exercise for the lower back while lying on your side:

While lying on your stomach, lift your shins up and lift your knees off the floor. Grab your ankles from the outside with your hands of the same name. Bend over as much as possible, lifting your hips and chest off the floor, placing your body weight on your stomach. Imagine that your legs and torso are the body of a bow, and your arms are a stretched bowstring. This exercise for strengthening the lower back is quite complex, so you can gradually increase its amplitude and execution time (you can start with 10 seconds).

From a lying position on your stomach, lift your body, leaning on your forearms and bending at the lower back and thoracic region backs. Stretch your neck, lower your shoulders, relax your neck and aim the top of your head up. Hold the position for 20-30 seconds. Sphinx pose also helps improve your posture.

If you feel uncomfortable doing this exercise or have lower back pain, you can do an alternative with pillows:

From a lying position on your stomach, lift your body, leaning on your hands and bending in your lower back and thoracic back. Straighten your arms, stretch your neck, aim your head up. Stay in the cobra for 20-30 seconds. You can spread your arms wide, this will make it easier to maintain the position. If you feel discomfort or pain in the lower back, do not perform this exercise.

Take a lying position on your back, legs bent at the knees. Lift your pelvis up, tensing your stomach and buttocks. Hold in the upper position for 5-10 seconds and return to the starting position. This exercise is useful not only for the lower back, but also for strengthening the buttocks and abs. Repeat the bridge 15-20 times.

13. Table pose

Table pose is another effective exercise for the lower back. Take a table pose and stay in this position for 20-30 seconds, repeat in 2 sets. Please note that the hips, stomach, shoulders, head should be on the same line. The shins and arms are perpendicular to the body. This exercise also opens up the shoulder joints well.

An excellent strengthening exercise for the corset muscles is the plank. Take a push-up position, your body should form one straight line. The arms are positioned strictly under the shoulders, the stomach and buttocks are tucked. Stay in this position for 20-30 seconds. You can repeat the exercise in 2-3 approaches.

From the plank position, assume the “lower plank” position – resting on your forearms. The body maintains a straight line, the buttocks do not rise up, the back remains straight without bends or deflections. Stay in this position for 20-30 seconds. You can also repeat the exercise in 2-3 approaches. After doing the planks, lower yourself into child's pose and relax for 1-2 minutes.

Thanks again to the YouTube channel for the images. Allie The Journey Junkie.

7 videos for lower back pain in Russian

We offer you a selection of videos for the back in Russian that will help you get rid of lower back pain at home, strengthen the back muscles, restore lost mobility of the spine. The workouts last from 7 to 40 minutes, so everyone can choose the right video for lower back pain.

1. Improvement of the lumbosacral spine (20 minutes)

2. Exercises for the lower back (7 minutes)

3. How to get rid of lower back pain and strengthen it (14 minutes)

4. Restoration of functions in the lumbosacral region (17 minutes)

5. Exercises for the lower back (40 minutes)

6. Mini-complex for the lower back in the subacute period (12 minutes)

7. Exercises for the lumbar spine (10 minutes)

In addition to the presented exercises for the lower back effective means for the prevention of back pain are Pilates workout . Pilates helps strengthen the postural muscles that support the spine, which will help you avoid back problems.

Be sure to check out:

Every adult has experienced pain in the lumbar region at least once in their life. Let's look at what causes the pain, what exercises you need to do for the lower back to make it healthy and strong, and how to pump up your lower back.

About strengthening the lumbar muscles

In this article I will depart from my usual style and write everything in the first person. I had a problem, one day I got osteochondrosis of the lower back while skiing. It hurt like hell, my nerves were pinched.

11 years have passed since then, today my working deadlift weight is 140 kg. Without any pharmacology, exclusively natural. And my back doesn't hurt. I'll tell you how to strengthen your lower back muscles so you never have problems with it. Even if you already have problems, I will help you stop their progression and relieve pain. So let's begin.

Humans, unlike animals, experience a large number of problems with the spine. This is due to our upright posture and, accordingly, increased load on the spinal column. The lower back suffers for the same reason. The situation is aggravated by a sedentary lifestyle, weak muscles and the practice of lifting weights from the floor, when a person does this with a round back, bent in an “L” shape.

The psoas muscles provide softening or shock absorption of the compressive load on the spinal column. It is logical that strengthening the muscles of the lower back will allow them to better perform their function. Roots spinal cord, leaving the spine, will not be infringed (that is, there will be no lumbago in the back and no pain when bending over or walking).

And we will pump not only visible muscles that can be touched. There is also a psoas muscle that is not visible. The psoas muscle is considered a core muscle and flexes the hip, or the lumbar spine if the leg is fixed. When you arch your lower back, it certainly participates in this. A weak psoas muscle can be a cause of lower back pain.

We'll start with exercises for people who already have problems. Then we will look at exercises that can be performed after the initial strengthening of the back.

Entry level exercises

When your lower back hurts, you need a special workout. And you don't need it now gym.

Press, oddly enough

You say, what does abs have to do with it if your back hurts? Let's remember the topic. If you only pump your back, your lower back will skew backwards. And so – there will be uniform support from all sides. That is, in order for the spine to be optimally supported, the muscles need to be strengthened on all sides of the body.

Before you start exercising, you should relieve inflammation. While you feel acute pain, you cannot exercise.

When the pain has become dull, aching, less noticeable (inflammation has been relieved), start doing exercises.

Exercise #1:

1. Lie down on a polymer mat, place your hands on your chest, bend your knees.
2. Raise your head and upper chest, trying to bend as much as possible in the thoracic region. Don't lift your lower back.
3. Do 10 of these movements. Place your hands behind your head and repeat the same thing 10 times. Watch the sensations so that there is no pain.

Exercise #2:

1. Now extend your arms along your body and keep them a few centimeters from the floor. With your right hand, stretch to your right heel by bending your lower back to the side. Then repeat the movement for the left side.
2. Do 10 times on each side.

Over time, you will be able to raise your body more relative to the floor. Now we have pumped up the front of the abdomen and sides.

And now the back

Now let's take care of the back. Ideally, do hyperextension in a machine. But if there is no such possibility, we will proceed from what exists. And we have a rug, right?

Exercise #1:

1. Lie on the mat with your stomach down. Extend your arms forward, clasp them palm to palm, as if you are about to dive.
2. Bend upward slightly so that your body rises slightly off the mat. Hold the tension, then lower back down. Do this 10 times.

Exercise #2:

1. Get on all fours - support on your knees and palms. Bend your lower back as far as possible, raising your head. Now, on the contrary, round your back upward and lower your head.
2. This movement is called. Do this 10 times.

Exercise #3:

1. Stand up. Move your pelvis back, bending in the lumbar region. Lean forward as far as your lower back will allow. It shouldn't be rounded. Task number one is to maintain the deflection. Pause at the end point for a second and straighten up. Repeat 10 times.
2. If your lower back rounds back while bending, straighten up and start again. This roundness is where most problems arise.

These exercises are aimed at strengthening the lower back and psoas muscles.

Start with 10 times, gradually increase to 30. Do this every day in the morning.

1. Stand with your feet shoulder-width apart. Pull your buttocks back as far as possible (this will create a arch in your lower back). If at the same time you experience pain in the tailbone area and slightly higher, it is too early for you to squat, train according to the previous schemes.
2. Stretch your arms in front of you, look at your fingertips. Squat just below parallel to the floor without rounding your back. Pause at the bottom for 1 second and stand up. Please note that during the squat your body does not fall forward. If this happens, spread your legs wider just enough so that you are not leaning more than 20-30 degrees forward.
3. The bend in the lower back should compensate for this tilt. As a result, your body is almost perpendicular to the floor.

So, you do these exercises for a month.

More difficult exercises

Let's go - hyperextension in the gym!

Hyperextension in the simulator

If you are interested in how to pump up your lower back at home, then you can organize a place for hyperextension on the sofa and ask a second person to help. If this is not possible, go to the gym or do the exercises from the previous section.

So, how to pump up your lower torso using hyperextension while working on a machine.

1. Adjust the height of the machine so that your pelvis rests halfway on the support.
2. Place your hands on your chest or behind your head. Hold your back so that you get a natural arch in the lower back. Bring your shoulder blades together. Keep your head slightly raised up.
3. Lower your torso down to the level until your stretch allows you to maintain the correct arch in your lower back. Rise up to a straight line with your legs.
4. Keep your back straight all the time!

Do 1 set of 15 reps for the first time. Then you can add up to 3 approaches.

For abs, practice Roman chairs and leg raises on a bench once a week, but without lifting them vertically to the ceiling.

Plank

Lower back exercises don't have to be dynamic. Here, for example, is a plank. You stand for 60-120 seconds on your elbows and toes, keeping your body straight. The same lumbar muscle is tense, the core muscles are tense, all the lumbar muscles are involved so that the pelvis does not fall inward. And the press as an antagonist. Sometimes muscles need such a load.

Side dynamic bar

And one more exercise that is best done by physically advanced people. Both the lumbar muscle and the lateral part of the abs work in it. This exercise is similar to a plank, but it is dynamic.

1. Stand on your elbow with your side facing the floor. Humerus perpendicular to the floor. Cross your legs. The initial support points for your body are the elbow and the side of your leg from heel to hip.
2. Raise your pelvis up just above a straight line with your body, lower it back down. Start with 10 reps.
3. Gradually work your way up to 30. It's not as easy as it seems at first glance.

These exercises can be done three times a week. They will help you build a strong lower back, and if pain bothers you, it will be very, very rare.

Quadratus lumborum pain is a sensation of discomfort in the muscle tissues located deep in the lower back on either side of the spine.

Quadratus muscle The lower back begins in the pelvic area and goes to the lowest rib. It plays an important role in stabilizing the pelvis when the human body is in an upright position.

It also supports the torso during breathing. The quadratus lumborum muscle is one of the main sources of pain in the lower back.

Contents of the article:

Symptoms

Pain in the quadratus lumborum muscle can become a serious obstacle to everyday life. vital activity

Symptoms of quadratus lumborum pain include discomfort and tension in the lower back. The types and degrees of pain may vary.

Lumbar pain is often described as deep aching pain, but they can also be harsh and strong, depending on the specific case.

Although discomfort often bothers a person at rest, it can intensify with activity. Walking, standing, or rolling in bed may aggravate the pain.

Sharp pain may also occur when coughing or sneezing. Pain in the quadratus lumborum muscle can interfere with daily life activities and make a person feel uncomfortable even while walking or sitting.

Such pain can be chronic, that is, it can disturb a person for a long time. In such situations, people almost always notice that pain negatively affects the quality of life and general well-being, as a result of which psychological tone also worsens.

According to a study, people who suffer from chronic low back pain are more likely to experience anxiety and depression than those who have never dealt with long-term pain.

Additionally, it should be noted that if one part of the body feels pain, other areas can compensate for the affected area in order to maintain the overall functionality of the body.

For example, if quadratus lumborum pain is severe and painful, it may cause a person to change their gait or posture. Such changes can bring stress to other parts of the body and ultimately cause new lesions.

Trigger points and “lumbago” for lower back pain

The quadratus lumborum muscle plays an important role in holding the torso upright.

A trigger point is a sensitive, vulnerable area of ​​a muscle or associated tissue that causes a person to feel pain when stimulated or pressed. A trigger point is often referred to as a small knot in a muscle fiber.

When a trigger point takes pressure, so-called “shooting” can occur, that is, pain that a person feels in an area of ​​​​the body that is distant from the stimulated trigger point.

Quadratus lumborum trigger points can cause pain in the lower back, pelvis, and hips.

Why does pain occur in the quadratus lumborum muscle?

There are several potential causes of quadratus lumborum pain. The main ones are given below.

Prolonged sitting

Prolonged sitting causes continuous compression or tightening of the quadratus lumborum muscle. Constant compression leads to muscle fatigue. If blood flow to the muscle is reduced, the person will feel tight and sore.

Poor posture

Poor posture while standing or sitting can cause excessive tension in the quadratus lumborum muscle and lead to pain.

Leaning to one side for long periods of time or sitting without back support can cause muscles to become tight and sore.

Muscle weakness

If the muscles surrounding the quadratus lumborum muscle are weak, it can cause other muscles to work harder than necessary.

If other muscles in the back or pelvis are weak, the quadratus lumborum muscle will be forced to work harder to support the body. Eventually, the psoas muscle becomes overworked and too tight.

Unequal leg length

Legs of unequal length can cause additional stress on various parts of the body, including the quadratus lumborum muscle.

If one leg is shorter than the other, the pelvis may be higher on the side of the longer leg.

A tilted pelvis can cause the quadratus lumborum muscle to contract, causing additional tension.

Injury

Like any other muscle, the quadratus lumborum muscle can be injured. Injuries sustained in car accidents or while playing sports also cause pain.

Daily activities if done incorrectly can also cause injury. For example, lifting heavy objects awkwardly or carrying too much weight can strain the quadratus lumborum muscle and lead to injury.

Treatment

Several methods of therapy will help get rid of pain. In some cases, home treatment may be effective. In more complex situations, discomfort can be reduced by combining home treatment with medication.

Depending on the severity of the pain, the following therapeutic steps may help.

Yoga

Yoga can relieve quadratus lumborum pain

Yoga is a list of poses and stretches that can reduce quadratus lumborum pain.

Along with improving physiological functions, yoga often helps improve emotional well-being, which is very important for people with chronic pain.

Medicines

Various medications, such as muscle relaxants, can effectively reduce pain in the area in question.

Some of these drugs have side effects- drowsiness, dry mouth, fatigue. Therefore, you can purchase them in pharmacies only with a doctor’s prescription.

Trigger point injections

Trigger point injections are a method of delivering medications directly to trigger points to help desensitize them.

In this case, injections of anesthetics can be used to numb the affected areas. In some cases, steroids are administered to reduce inflammation.

Trigger point injections can help reduce muscle spasms and pain in the quadratus lumborum muscle in many cases.

Manual therapy

Massage therapy may be helpful in relieving lower back pain. Massages often reduce muscle tension and increase blood flow to the affected areas.

Warm and cold

Applying ice to the sore area can reduce inflammation, while heat can increase blood flow and reduce pain.

You can try alternating heat and cold to relieve back pain. A warm bath will also not be superfluous in such situations.

Exercises

Certain exercises can help prevent excessive strain on the quadratus lumborum muscle. Some of them are given below.

Raising arms with body tilt

Stand with your feet shoulder-width apart, raise your left arm above your head and lean to the left as far as possible. Hold this position for 20 seconds and then repeat the exercise with the other arm.

Tension of the quadratus lumborum muscle in a supine position

Take a lying position on your back. Bend both knees and cross your right leg over your left leg so that your right leg is on top. Allow your weight to lower your legs to the right as quickly as possible. Hold this position for 20 seconds, and then repeat the exercise by changing the position of your legs and the side of their lowering.

Prevention

The following steps will help prevent pain or reduce discomfort if pain develops. They can be used by a person no matter what type of pain they are experiencing:

• watch your posture when you sit and when you stand;
• use pillows to support your spine when sitting;
• lift heavy objects with your leg muscles, not your lower back;
• maintain a healthy body weight;
• take frequent breaks to avoid overexertion;
• Try not to sleep on one side of your body.

Conclusions

Treatment results for quadratus lumborum muscle pain depend on the severity of the pain. Pain can often be managed successfully, especially if symptoms are treated early stage their manifestations. In some cases, treatment may take a long time. However, a combination of the above therapies will result in improvement for most people suffering from low back pain.

The lumbar spine supports most of the body. Approximately 80% of adults experience low back pain at some point in their lives. Muscle atrophy caused by a sedentary lifestyle is common, especially if you work in an office and lead a relatively sedentary lifestyle. To strengthen your lower back, start with a regular exercise program that includes strength training, stretching, and aerobic or cardiovascular exercise.

Steps

Do exercises to strengthen your back

1. Bridge your hips. Hip bridges also help strengthen the lower back and core muscles that support the spine, leading to a reduced risk of lower back pain. For this exercise, lie on your back with your knees bent and your feet flat on the floor, just like you would for a pelvic squeeze.

   • Lift your hips toward the ceiling, keep your knees bent, and engage your core. Stop when your hips are level with your knees so that you can draw a straight line (or bridge) from your knees to your shoulders.
   • Hold the position for 5-10 seconds, breathing deeply, then lower to the floor. Perform 10 repetitions.

2. Do the "Floor Swimming" exercise. For this exercise, also known as "Superman", you need to lie on the floor, face down, legs extended back and arms in front of your head.

   • If you are already lying on your back, roll over onto your stomach. Raise your arms above your head and stretch your legs behind you.
   • Raise your legs a few centimeters, and then take turns doing swings. You can also raise your left leg and right arm at the same time, then lower them and raise your right leg and left arm.
   • Do 10 to 20 repetitions.

3. Squeeze your pelvic muscles. This exercise helps strengthen the muscles at the base of your abdominal cavity, as well as the muscles around your lower back. Learning to contract these muscles will help strengthen them so that you are less prone to lower back problems.

   • To perform this exercise, lie on your back with your knees bent and feet flat on the floor. Your feet should be approximately hip-width apart.
   • Press the arch of your lower back toward the floor and hold for 5-10 seconds, breathing deeply, then lower yourself. Do 10 repetitions of this exercise.

4. Hunting dog pose. Hunting dog pose helps stretch and strengthen the lower back and improve balance. When starting this exercise, get on all fours, knees directly under your hips, wrists under your shoulders.

   • Extend your left arm forward and your right leg back, making a straight line from your toes to your heel. Keep your back straight, hold for two to three seconds, then return to the starting position and do the same with the other side.
   • Do 10 to 20 repetitions of this exercise on each side. Keep your back straight and still, and do not raise your head or heel higher than your back.

5. Add lunges. Lunges, when performed correctly, are an excellent exercise for strengthening the lower back. To start, stand with your feet approximately hip-width apart. Make sure there are a few tens of centimeters of space in front of you.

   • Step forward with your right foot, lowering and bending your left knee. There should be a straight line from the top of your head to your left knee - do not lean forward towards your right leg. Bend your left knee at a right angle so that your knee is directly above your ankle and your thigh is parallel to the floor.
   • Hold the lunge for a few seconds, then return to the starting position and repeat with your left foot in front. Perform 5 to 10 repetitions on each side.

6. Engage your core as you perform a plank. Since the lower back muscles are part of the abdominal muscles of the torso, you cannot strengthen your lower back without focusing on your core muscles.

   • Lie on your stomach and stretch your legs behind you. Rise up using your hands and toes so that there is a straight line from the top of your head to your toes.
   • If you haven't done a plank before, you can modify the exercise by doing it from your knees and elbows, or your toes and elbows, so... upper part The body will rest on the forearms rather than the wrists.
   • Side planks work the side muscles of the core. Rise up onto your forearm, ankles on top of each other. Make sure your elbow is directly under your shoulder.

7. Use a stability ball to increase the difficulty. With a little practice, this exercise won't be so difficult anymore. The exercise ball adds an element of balance, which makes the muscles work harder.

   • For example, if you place your feet on an exercise ball to do a bridge, both performing the exercise and maintaining the position will become much more difficult.

Stretch your lower back

1. "Cat-cow" for warming up. The cat-cow exercise is taken from yoga and involves changing the position from cat to cow while synchronizing your movements and breathing. If you do the cat-cow exercise regularly, it will make your spine more flexible.

   • To begin, get on all fours with your back straight. Your wrists should be directly under your shoulders and your knees should be directly under your hips.
   • As you inhale, lower your belly toward the floor and lift your chest and pelvis toward the ceiling so that your back arches into a cow position.
   • As you exhale, round your back toward the ceiling, tucking your tailbone and lowering your chin toward your chest. Repeat this cycle of inhalation and exhalation 10 to 20 times. Breathe slowly and deeply, in through your nose and out through your mouth.

2. Increase blood flow with Sphinx pose. Sphinx pose helps increase blood flow to the lower back, which helps heal lower back problems and build muscle. To start, lie on your stomach with your legs extended behind you.

   • Rise up on your forearms, elbows directly under your shoulders. Press your feet and palms into the floor, pressing against your pubic bone until you feel your lower back muscles engage.
   • Hold the position for 1-3 minutes, inhaling deeply through your nose and exhaling through your mouth.

3. Stretch your hamstrings by doing downward-facing dog. Downward-facing dog is a classic yoga pose that stretches the entire body and provides mental peace and improved concentration. Stretching the hamstrings, in particular, helps strengthen the lower back.

   • Get on all fours on the mat, knees directly under your hips. The wrists can be directly under the shoulders or slightly in front. Focus on your breathing, inhaling slowly and deeply through your nose and exhaling through your mouth.
   • As you exhale, lift your hips toward the ceiling, straightening your arms in front of you until your body forms an inverted “V.” The shoulders are rounded, the neck is relaxed.
   • Inhaling, push your hips even higher toward the ceiling, shifting the weight from your wrists to your hands. On your next exhale, focus on your legs, reaching down toward your heels to stretch your hamstrings. Continue to remain in this pose for 10-20 cycles of inhalation and exhalation, then lower back to all fours.

4. Do a knee crunch. Twisting the knees effectively stretches and strengthens your entire core and lower back, while rotating movements activate and strengthen your spine. First, lie on your back on the mat, straighten your legs.

   • Extend your arms out to the sides from your shoulders so that your body forms a "T" on the floor. Then bend your knees towards your chest.
   • As you exhale, lower your knees to the right on the floor, your shoulders should be pressed to the mat, that is, you are twisting from the lower back.
   • Inhale and bring your legs back to center, then on your next exhale, lower your knees to the left. Repeat 5-10 times in each direction.

5. Lie down in child's pose. Child's pose is a classic yoga pose at the end of classes, which also gives a good stretch for the lower back. You can get into this position on all fours—simply lower your hips back and rest your torso on your thighs with your arms extended in front of you.

   • If you are flexible enough, you can rest your forehead on the mat. But you shouldn’t bend further than the line that is comfortable for you.
   • You may find this pose more comfortable if you open your knees slightly.
   • Since child's pose is meant for rest, you can lie there for as long as you want, breathing deeply.

Do aerobic exercise

1. Go for walks regularly. Walking is an easy and inexpensive way to get active. Taking short walks of 15-20 minutes most days of the week will help strengthen both your lower back and your overall body.

   • Try going for walks with a friend, this will motivate you and make your walks more enjoyable. If you're walking alone, you can listen to music, a podcast, or an audiobook.

2. Ride your bike. If your lower back pain is so severe that you find it easier to sit rather than stand, cycling is a good option for cardiovascular exercise. An indoor exercise bike will be a better option than riding on bumpy, uneven terrain. If you have the opportunity to go to the pool and swim for 20-30 minutes, 2-3 days a week, this is a great way to strengthen your entire back. To avoid worsening any back problems, take a course or hire a trainer to improve your skills.

   • Swimming is low-impact and the water keeps you hydrated, making it a great activity if you have joint problems or are overweight.
   • If swimming is new to you, start slowly with 10-minute swims. Every week or so, increase your time in the water by five minutes each time until you're swimming for half an hour each session.
   • If swimming isn't your thing, walking or jogging in the water provides some resistance, which helps strengthen your legs and lower back without having to worry about breathing.

3. Buy a pedometer. You should try to walk at least 10,000 steps throughout the day. A pedometer attached to your belt measures your steps. Some models also connect to the internet and have apps that let you track your progress over time.

   • Choose an easy-to-use pedometer that will help you reach your goals. You can purchase a very simple model or one with many additional functions.
   • If active image life is new to you, first set yourself small goals and work towards achieving the figure of 10,000 steps. Incorporate walking breaks into your daily routine, such as parking away from the entrance when shopping or taking the stairs instead of using the elevator.

4. Maintain an active lifestyle. Sitting for long periods of time can lead to atrophy of the lower back muscles. Preventing this is simple - get up and walk around every 30 minutes or so. If possible, try to reduce the total number of hours you spend sitting.

   • For example, if you sit most of the time at work, try doing something while standing when you get home instead of lounging on the couch and watching TV.
   • You can also purchase (or ask your boss to purchase) a standing desk so that you can stand for periods of time during the workday.

Warnings

• If you already have lower back pain, talk to your doctor before trying any back strengthening exercises. Your physical therapist may prescribe specific exercises to help relieve your pain without making your injury or disease worse.

The conditions of modern life dictate their own rules to a person, under which a sedentary lifestyle is becoming increasingly widespread. As a result, a large number of people experience periodic or constant. Lumbar pain is the consequence of deformed, incorrect posture, physically inactive lifestyle and many other factors. In this case, pain can cause not only discomfort, but also cause quite strong, literally unbearable suffering for the patient.

One of the main factors influencing the occurrence of lumbar pain. Experts identify quadratus lumbar muscle syndrome. It is located in the spine area and, like other back muscles, is responsible for its maintenance and proper movement. Injuries resulting from damage to this muscle will certainly lead to a decrease in motor functions patient and sometimes to enough severe pain in a state of mobility.

The quadratus lumbar muscle is responsible for the stable functioning of the spine as a whole, and is also involved in oblique movements of the torso. It has a paired structure and helps in raising the hips upward; it is also directly involved in the breathing process, and more specifically, it contracts as you exhale. If, for example, a patient experiences coughing attacks, the quadratus muscle undergoes numerous contractions, which leads to malfunctions in its functioning.

The location of the quadratus lumbar muscle begins at the twelfth rib of the spine. It is the connecting link between the vertebral ribs and the bones of the pelvic region. It is this muscle in most cases associated with lumbar pain, acts as a source of discomfort for the patient. Often, the muscle in the lower back takes on a double function, performing the work of the gluteal muscle tissues, which for one reason or another cannot cope with the load. This can occur when the muscles in the buttocks are weakened or damaged. In this case, the quadratus muscle takes care of the stable functioning of the pelvic part of the spine, which often leads to its significant overstrain.

TO functional features quadratus muscle includes:

• bend along the axis of the spine to the left and right, while muscle contraction occurs in accordance with the line of inclination of the back;
• fixation of the body in a vertical position. In this case, the lumbar muscle experiences constant tension until the person takes a horizontal position;
• the lower back muscle contracts on both sides when the body moves backward, as well as when returning it from a forward position to a vertical position;
• participates in the process of excitation of nerve fibers located in the subcostal nerves and four lumbar structures;
• supplies blood to the aorta and subcostal arteries.

Quadratus lumborum fiber groups

The fibers of the quadratic muscles are divided into three groups according to their structure. The first of these includes muscle tissue, the fibers of which are vertical. It is located from top to bottom from the twelfth rib and extends to the pelvic part of the body. Thanks to these muscle fibers, it is possible to tilt the body forward and backward, as well as movements to the left or right. In this case, body movements to the left or right are accompanied by muscle tension on only one side, while the other side remains relaxed.

The second group of muscle fibers refers to the muscles located on the transverse processes of all lumbar vertebrae. There are five of these processes in the lumbar region. These muscle tissue fibers enter a state of tension when the torso turns in different directions. In this case, by contracting, the muscle reduces the distance between its attachment points and turns in one direction or another. During this movement, the oblique abdominal muscle tissue also takes part.

The third group of fibers originates from the horizontal processes of the vertebrae located in the lower back and continues all the way to the pelvic part of the body. This group fibers allows you to simultaneously perform body movements in different directions.

As a result, it turns out that when turning the torso in the process of motor manipulations, two groups of fibers of the psoas muscle are involved. These turns often occur while walking. Moreover, they have symmetry in movement. However, if at least one of the three groups of fibers is damaged, shortened, or simply weakened, then it will not be possible to make walking painless.

The greatest percentage of weakening of the quadratus muscle occurs as a result of a shift in the position of the twelfth rib of the spinal column. And also due to a change in location ilium. Often these processes are accompanied by modifications of the quadratus muscle in the form of its shortening. In this case, muscle imbalance occurs. The psoas muscle, on the one hand, turns out to be much shorter than the required length, and on the other, it becomes quite weakened. In this case, both sides of the muscle tissue begin to function unevenly, which leads to an unbalanced tone of this structure. With this violation, a number of negative consequences are revealed.

1. An incorrect angle is formed when moving between the vertebrae located in the lumbar spine. This causes a change in the vector of movement of the vertebrae.
2. When moving, the torso will be constrained, resulting in gait asymmetry.
3. An imbalance over time can lead to intervertebral hernias– accordingly, the discs connecting the vertebrae will be destroyed. As a result, the patient is likely to acquire arthrosis.

Therefore, in case of diseases of the muscles of the lumbar region, the first thing that needs to be restored is the quadratus muscle. In this case, therapy should be aimed at simultaneous restoration of both shortened and weakened muscles. The main thing is that all three groups of lower back muscle fibers receive appropriate treatment. Otherwise, the imbalance in the optimal functioning of movements will remain, and over time the problem will overtake the patient again.

Causes of weak quadratus muscle

The main reason for shortening of the quadratus muscle is the weakness of its paired part, on the opposite half of the lower back. This phenomenon has its root in the incorrect gait of a person, in which both sides of the quadratus muscles would have the maximum necessary tension. In this case, they talk about a shortened muscle in the lower back.

Opposite the quadratus muscle in the frontal zone is the abdominal muscle, which is called the oblique. It is located opposite the quadratus muscle, but in the abdominal area. For efficient work right square muscle mass, the oblique abdominal muscle should simultaneously become toned with its lumbar counterpart. This promotes complete stretching of the quadratus muscle. Otherwise, the quadratus muscle shortens, leading to imbalance.

The second most common cause of quadratus lumborum weakness is an unhealthy gluteal muscle mass. Moreover, its weakness on the right side projects weakness of the lumbar muscle on the same side. This happens because weakness gluteal muscle trying to compensate for a square lumbar. At the same time, she overexerts herself and weakens over time. The consequences of such overstrain of the lower back are its injuries in the process of constant movement in such a rhythm.

Pain points of the quadratus lumborum muscle

In order to find the source of lower back pain, you must first determine the area where the quadratus muscle is located. To do this, you need to find the twelfth rib: it lies below the entire row of ribs and is the shortest of them. Next, the horizontal processes of the vertebrae of the body and the ilium are found. This will be the localization of the quadratus muscle, where these points are its boundaries.

When palpating the lumbar muscle, the patient must be in a prone position on his stomach. You need to examine the lumbar region by gently pressing in the area between the twelfth rib and the ilium. Palpation involves oblique movements going towards the horizontal processes of the vertebrae. The greatest pain in the patient is caused by points located near the femur, starting with the ilium of the lumbar region. Also, often severe pain localization can occur in the gluteal part of the muscle tissue. This pain may result in loss of the ability to stand up straight, walk, or roll over in a horizontal position (for example, turning on the other side when lying in bed). Pain in the quadratus muscle can cause shortening of the lower limb, which can be noticeable to the naked eye.

Symptoms of quadratus muscle diseases

Pain in the quadratus lumbar muscle manifests itself in the form of a tense state of the part of the back located at the very bottom of the body. Patients experiencing pain in the lumbar back often describe it as very aching or sharp, depending on the specific situation.

The patient also experiences discomfort in the lower back while lying down, but it begins to manifest itself to a greater extent during any active body movements. Sharp pain usually occurs due to coughing or sneezing, when a sharp spasm of the quadratus muscle occurs. The position when a person is sitting is also no exception for the occurrence of pain of varying intensity.

The patient may experience these pain sensations systematically, and then they are called chronic. In this case, they are a huge problem for a person’s everyday life, since any active movement is accompanied by severe discomfort, which leads to a decrease in the quality of life in everyday living conditions. In this case, over time, a person may even develop a deterioration in their psychological state due to constant exposure to uncomfortable conditions accompanied by pain. Such people are more likely than others to suffer from depression and emotional disturbances.

At the same time, experts have noted that if a certain area of ​​the body is subject to constant pain, then another part of the body takes over the work of this area. This is a natural human defense in order to maintain the functionality of the entire body as a whole.

As for the quadratus lumbar muscle, when it is sore, other muscle tissues take over the work of ensuring the normal functioning of this area, which over time leads to their depletion and the development of new destructive conditions.

In addition to the above common symptoms there are a number of others, more serious signs, characterizing dysfunction of the quadratus lumborum muscle. They may also indicate other diseases that directly provoke dysfunction of the muscle. These include:

• numbness of the lower limbs and feet;
• pain that continues even after rest;
• increasing pain over time;
• dysfunction of the genitourinary system or gastrointestinal tract;
• numbness in the perineum;
• stiffness of movement for more than half an hour after;
• low-grade fever or increased sweating at night;
• significant reduction in body weight.

If a patient finds at least one of these symptoms in his condition, he should immediately contact medical professionals for a comprehensive examination and diagnosis.

Speaking about the consequences of overloading the quadratus muscle, it must be emphasized that overstrain primarily leads to a change in the structure of the spine in the lumbar area. Here it is appropriate to talk about the deformation of the discs themselves, which are the connecting material of the vertebrae of the body. Therefore, it is extremely necessary to treat diseases of the quadratus muscle in order to avoid consequences in the form of spinal deformity, the treatment of which requires more severe therapy.

Diagnosis of quadratus lumbar syndrome

In medicine, a number of diseases are identified that can lead to deformation of the quadratus muscle with all the resulting pain. These could be:

• trochanteritis or inflammation of the tendons of the hip joint;
• compression of the spinal roots;
• reducing the volume of intervertebral spaces;
• ankylosing spondylitis or fusion of intervertebral joints;
• arthritis and arthrosis;
• weakening of abdominal muscle tissue;
• diverticulosis;
• endometriosis and pelvic inflammation;
• fibroids or uterine prolapse;
• urinary system infections.

The number of diseases that can lead to disorders of the quadratus lumborum muscle is quite large. Therefore, for highly effective diagnostics, it is necessary to carry out a whole range of procedures, which includes a blood test, research, etc. Experienced doctors with appropriate qualifications are able to identify the disease already during the palpation procedure. But it would be useful to conduct this series of studies in order to make a more accurate diagnosis.

Diseases of the quadratus lumbar muscle are widespread among people working, for example, in summer cottages or gardens. These cases occur due to the systematic work of the torso in a half-bent position, which increases the load on the lower back. In this case, the lower back may be susceptible to hypothermia due to frequent changes in temperature in the fresh air, which causes pain. This is especially true for overweight people and pregnant women, in whom the load on the lower back increases significantly.

However, quadratus muscle syndrome is most common in people who lead a sedentary lifestyle. This applies to office workers, people whose profession is related to computers, and professional drivers. When they get sick, their blood circulation is disrupted - it becomes slower. Accordingly, the supply of nutrients to the muscles decreases, and this leads to disorders of muscle tissue in the lumbar region. It is also necessary to emphasize that against the background of low mobility, tissues not involved in movement processes simply atrophy. In the case of the quadratus muscle, which is directly responsible for flexion and extension of the body, the process of muscle atrophy will lead to its weakening and reduction in size. After the weakening of the lower back muscles occurs, a person will no longer be able to perform the loads that were easily given to him in the past. younger age. Accordingly, the activity of the entire body as a whole will drop significantly, which will affect the quality of life in general. In this case, lumbar pain syndrome may appear.

Treatment of the quadratus lumbar muscle

The patient often begins treatment for the lumbar region only when muscle pain begins to progress significantly. Of course, this is not entirely correct - it is necessary to start therapy at the first sign. Initially, therapy is aimed at preventing the deterioration of the patient's condition. Next, the doctors’ task is to improve the condition of the back muscles and the spine itself. And at the last, third stage, they are already reducing symptoms, that is, they are directly treating lower back pain.

But sometimes it becomes difficult to carry out the stages of treatment sequentially. In this case, the pain is first relieved, and then they begin directly to treat the quadratus muscle. Such a change in the order of stages is possible, for example, during the inflammatory process of the soft tissues of the lumbar region. Here it would be advisable to first carry out drug therapy or massage treatments. In most cases, the initially prescribed drugs are antispasmodics, which help muscle tissue relieve spasm and pain, because they interfere with a number of physiological procedures.

Occupies an important place in the treatment of quadratus lumborum syndrome. Unlike physical exercise, it does not place significant stress on the muscle tissue, and therefore recommended at any stage of the disease.

However, we should not forget that physical activity in the form of special exercises is considered the main means of treating back muscles. After all, the appearance of problems with the lower back, namely its quadratus muscle, is a consequence of a sedentary and physically monotonous lifestyle. Therefore, in order to return the lower back to its former physically strong state, it is necessary to remove the cause of the disease. To do this, it is worth achieving the return of active muscle work in order to make them more resilient and stronger. And this can only be achieved through physical exercise.

Methods

Depending on the stage of quadratus lumborum syndrome, soft tissue restoration measures may be prescribed, which often include a whole range of assistance measures.

• Yoga combines a series of stretches and asanas. This helps reduce pain in the lumbar muscle. At the same time, exercise has a beneficial effect not only on the physical, but also on the psychological state patient.

• Medicines in the form of painkillers play a large role in relieving back discomfort, but have a number of side effects. They can cause drowsiness, weakness and dry mouth.
• designed for precise injection of painkillers directly into the source of pain. If an inflammatory process is detected in the quadratus muscle, then such injections may include steroid-based components. This type of therapy significantly relieves spasms in muscle fibers.
• Massage is useful for improving blood circulation and relaxing sore muscles.
• Ice can reduce inflammatory processes in the tissues of the back.
• Heat increases blood flow to the sore spot and, accordingly, relieves pain.

Physical exercises to improve the condition of the quadratus muscle

Name	Description of the exercise
Sipping	This exercise must begin by raising your arms up while standing straight. Next, you need to raise one of your hands up as if a person is reaching out to a tree for fruit. In this case, the opposite leg must be brought into a bent position relative to the knee and raised up. Then you need to relax your body, exhale and do the same with the opposite side of your body. Repeat the exercise ten times.
Crunches	Twisting occurs from a position lying on your side. At the same time, place a cushion on the upper part of the left lower limb and lift the torso, pointing it in this direction. Pause briefly in the tense position, and then, slowly exhaling, return to the starting point. Next, you need to turn over to the other side and do the same on the other side. Repeat 5 times on each side.
Lying down stretches	From a lying position on your back, direct your spine to the right side, while leaving your shoulders and pelvis on the floor. Next, grab your right hand with your left palm and turn your foot to the right side. With this technique, the left side of the body should stretch significantly. Stay in this position for a couple of minutes and then return to the starting point. Do the same on your left side to stretch the right side of your back. Repeat 5 times on each side.
Seated stretches	Stretching in a sitting position occurs from a point on all fours. In this case, the hands should be placed under the shoulders, and the inner part of the thighs with the knees should be under the pelvis in a position where they touch. From this point, you need to rotate your hips to the left side, so that your right leg rests on your left. Lock in and look through right shoulder into the distance. Inhale and exhale slowly without changing position. Return to the starting point and repeat the exercise on the other side. The exercise is performed 5-6 times on each side.
Stretch from a reclining position	You need to kneel down and then sit down so that your buttocks touch your feet. Next, you should stretch forward until rib cage won't rest on your hips. Then, with your hands parallel to the ground, show the time at ten o'clock, as if upper limbs These are the hands of the dial. You need to stay in this position for just a minute, and then turn your hands in the other direction to the two o’clock level. The exercise is performed 2-3 times.
ponytail	This exercise is done from a standing position, with your feet shoulder-width apart and your hands on your waist. We inhale while raising the leg bent at the knee. Next, we exhale and move it away, taking a step back. We repeat the exercise seven times. We finish by returning to the starting position. We relax and perform exercises in the same sequence for the other leg.
Exhaust for the side of the body	The exercise is performed from a standing position, feet shoulder-width apart. We make an upward movement with one hand, while the opposite hand lies on the lower back. With your free hand, we stretch up as you inhale, and as you exhale, move it towards the hand that lies on your waist. Then we change hands and repeat the movement in the other direction. The exercise is performed 8-10 times.

Physical stretching exercises

1. From a supine position, bend your knees and feet so that they are flat on the floor. Next, cross one leg over the other and lower it lower limb to the ground, and the upper leg should be on the healthy side of the body. Hold for a few seconds. Repeat 5-9 times.
2. Position yourself near the wall at a distance of about thirty centimeters and, without lifting your feet from the floor, turn your torso to the side. Turning around, place your palms on the wall and stand there for about twenty seconds. Repeat 3-4 times.
3. While remaining in a standing position, cross your legs so that the leg on the problematic side of your back is in front and transfer your body weight to it. Raise your arms to head level, horizontal to the floor, and grab the wrist of the opposite hand on the affected side of your body with one hand. Stretch your hand in the opposite direction from the problematic side. Repeat 7-9 times.
4. Stand straight with your feet shoulder-width apart and relax your arms, lowering them along your body. Bend towards the healthy side so that the sore muscle on the opposite side is subject to the highest stretch. Inhale, while raising your eyes up and fix this body position for ten seconds. Then lower your eyes down and exhale smoothly. Torso with this exercise should be directed strictly to the side. Repeat 4-5 times.
5. Sit on the floor, bend your left leg and straighten your right. Grab your foot with a towel right leg, and the elbow right hand place on the appropriate knee. Fix the pose while inhaling and exhaling at least four times. Breathing during this exercise should be deep and smooth.

Measures to prevent diseases of the quadratus lumborum muscle

To prevent quadratus muscle disease, you should learn how to competently lift heavy weights so that your torso remains straight. The weights should be kept closer to the body. Also, to maintain healthy back muscles, experts do not recommend excessive physical activity or hypothermia.

For people leading a sedentary lifestyle, on the contrary, it is recommended to exercise more often lumbar muscles so that they do not weaken. It is necessary to regularly exercise or perform specially designed sets of physical exercises. The main thing is that physical activity is regular and even. If there is no opportunity to fully engage in sports or exercise, you need to at least occasionally take breaks from sedentary work and do a series of exercises that take only a couple of minutes of free time. This is not difficult to do, and the back muscles will receive the missing blood flow, which is a source of nutrition for muscle tissue.

The effect of treating the quadratus muscle can manifest itself at different intervals for each case. It all depends on the degree of the disease and timely treatment of the disease. Nevertheless, the above-described methods for treating the quadratus muscle give positive results in many cases.

Let's sum it up

The quadratus lumborum muscle is responsible for most of the movements that a person makes in the lumbar region and the entire spine as a whole. Because this muscle is so “in demand”, it can wear out faster - that is, pathologies may arise that affect it. That is why it is so important to get rid of them as quickly as possible in order to regain the ability to move freely.

Video - Trigger points in the quadratus lumborum muscle