Have you been spending a lot of time sitting (technology use, commuting, couch surfing)?

Are you experiencing lower back pain?

This issue could stem from your Quadratus Lumborum. Anatomy nerds like me lovingly call it the "QL". It's a four- sided, rectangular shaped muscle located on each side of the abdomen along the lumbar spine connecting your pelvis to your lowest rib [see image below].

Tightness in this muscle can cause pain in the lower back (lumbar spine). The QL serves multiple functions. It's your deepest lying abdominal muscle; critical to core strength. It also helps straighten up the spine and bend sideways, stabilizes the lower back, raises the hip and assists in exhalation. Quadratus Lumborum is often referred to as the "hip-hiker" since it lifts the pelvis towards the the lower ribs on the same side leading to a feeling of uneven hips.

Quadratus Lumborum discomfort is frequently caused by sitting for extended periods of time, having poor posture, sitting with your legs crossed, lifting heavy objects, twisting while lifting, sleeping on an overly soft mattress, golfing or kayaking. The very best way to train your core is to practice good posture. Use your own muscles to support sitting upright.

Try this simple exercise to stretch and strengthen your core and low back ---

Standing side bend (also known as lateral flexion or crescent shape).

Begin standing upright (vertically tall).

Lift your right arm up and side bend to your left.

Hold for a few deep breaths, then change sides.

You can add more intensity by lifting both arms upward and laterally flexing.

Side bending is effective for stretching and strengthening your "QL"; improving flexibility and overall back health. You can practice side bends while in a seated position too.

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