Lower back pain is a common complaint for people to have at any point in their lives. Sometimes it is a deep aching pain. Sometimes it is a sharp acute stabbing pain. There are a lot of different muscles that can contribute to low back pain. One of these muscles is the Quadratus Lumborum, or the QL for short. If the pain includes a feeling of tightness and discomfort in the lower back region, it might very well be the Quadratus Lumborum.
The Quadratus Lumborum is actually a very deep abdominal muscle that affects the lower back region. From the backside, it lies beneath some other major muscle of the back, such as the Latissimus Dorsi, the Trapezius, and the Erector Spinae Group. Like its name suggests, the QL is the shape of an irregular quadrilateral. It is fairly small in comparison to the other major back muscles. It connects the pelvis to the lower ribs by attaching along the top of the pelvic/hip bone and the lowest, 12th rib (the floating rib) and along the sides of the lumbar vertebrae. This forms the quadrilateral shape.
The purpose of the Quadratus Lumborum is to stabilize the lumbar spine, hike the hip while walking, laterally flexes to the same side, and extend the back when bilaterally contracting. It also helps fix the 12th rib in place and assists the diaphragm during inhalation. When the Quadratus Lumborum is overworked or strained due to overuse or for compensating for weaker muscles to support the spine and hips, it can cause lower back pain that may even radiate down into the sacrum and gluteal muscles.
Here are some common causes of pain for the Quadratus Lumborum:
In most cases, the lower back pain from the Quadratus Lumborum is not chronic. Adjusting your posture and movements will usually help prevent the QLs from feeling tight and painful. Remember to take frequent breaks from prolonged sitting, use a lumbar support in your chair and in the car, and make sure when you lift heavy items that you bend at the knees rather than at the waist to reduce strain on the lower back. Incorporating lower back stretches, yoga poses, and getting regular massage therapy are all very beneficial in helping to relax the Quadratus Lumborum. As well as focusing on strengthening the surrounding back muscles to reduce the suggestion of the QL needing to step in to compensate for the weaker muscles. When the pain is acute and spasming, resting and icing the lower back is always a good idea. Later you can add heat to help warm up and loosen the tightened muscles.
Remember to take care of your back. Low back pain is no fun and, in the case of the Quadratus Lumborum, it is usually preventable. The QL may be small in comparison to the other major muscles, but it is a big player in your everyday movements.
Summertime in Oregon is one of the more enjoyable times of the year. After so many months of cool, grey, and wet days, it is finally warm and sunny. The trees are all green, the flowers are a plethora of bright colors, and there are even blue skies! Mother Nature is just shouting for us to come out of our homes and enjoy all the warmth.
With all the summertime activities, gardening, hiking, and of course, outdoor entertaining and BBQing, there are so many ways to get outside and enjoy the summer months. However, we are not the only ones who come out to enjoy all that Mother Nature has to offer during these warmer months. Bees are also out in full force and can cause some unpleasantness as well.
Whether you are allergic to bees, simply fear being stung, or find them to be an annoyance while trying to eat and enjoy being outside, there are some gentle ways to help discourage bees from coming around you and your food. Here are some gentle tricks and remedies that I have found to pop up quite frequently when researching on how to keep bees away:
If you are tired of unwanted bees ruining your peace and enjoyment of spending time entertaining and eating outside, give some of these a try and see what works for you. Most need to be reapplied daily, but the long-term effects should keep the bees away. What have you tried? Share what seems to have helped you keep bees away so you can enjoy your summer outside.
Remember that killing bees is not recommended. The act of swatting at, and trying to kill, a bee will usually make them angry and want to attack, as well as attract other bees to come to their defense, and then you have to deal with a swarm of bees. Bees have also been on the decline over the past decade, and as natural pollinators and an essential part of our ecosystem, killing bees is discouraged.
Courtney Truax, LMT is a graduate of East West College of the Healing Arts in Portland, Oregon. She is licensed through the Oregon Board of Massage Therapy and a member of the American Massage Therapy Association. She has her own studio massage practice in the heart of downtown Lake Oswego, Oregon.