Quadratus lumborum

Where is the Quadratus Lumborum?

The quadratus lumborum muscles are deep muscles somewhat close to the spine  at the side located in the lower back.

The word quadratus comes from the Latin word “quadrus” which means “square”.

Lumborum comes from the Latin word “lumbus” which means “loin.”

Quadratus Lumborum problems

Deep dull aching pain in the lower back which radiate out as it the lower it goes.

Can also be felt as sharp and acute pain depending on the cause.

Walking can hurt on one side and simple movements may aggravate the pain.



What is The Function of the Quadratus Lumborum

The quadratus lumborum contributes to the stabilization, in the lower back, and movement of the lower back and the pelvis.

A bilateral contraction leads to an extension of the lumbar vertebral column (Look at lower back engagement on the card).







When the muscle is only activated on one side, the trunk is bent towards that direction (lateral flexion).







Where is the Origin and Insertion of the Quadratus lumborum?

Medial half of the posterior iliac crest and iliolumbar ligaments.


Transverse processes of L1 through L4 and medial half of 12th rib.



Stretches for the the Quadratus lumborum

Quadratus Lumborum Stretch



Strengthen the the Quadratus lumborum

Turn the upper body to the side a little in this yoga pose to target the quadratus lumborum.

Move the legs 1 or 2 inches to the side to target the Quadratus Lumborum.