What is Quadratus Lumborum (QL) Strain?
The
quadratus lumborum (QL) is a deep muscle in the lower back that helps stabilise the lumbar spine and pelvis. A strain occurs when the muscle is
overstretched, overloaded, or held in prolonged tension, often due to movement patterns, posture, or spinal compensation.
Symptoms & What You May Experience
- Aching or sharp pain in the lower back, often one-sided
- Pain when bending, lifting, or twisting
- Discomfort when standing up from sitting
- Referred pain into the hip, buttock, or rib area
- Stiffness after rest or first thing in the morning
- Pain that improves slightly with movement
What causes Quadratus Lumborum (QL) Strain?
Common triggers include:
- Lifting or twisting awkwardly
- Prolonged sitting or poor posture
- Weak glutes or core leading to compensation
- Leg length difference or pelvic imbalance
- Sudden movement or strain
- Previous back injuries
How We Help (At Victoria Park Osteopaths)
Treatment focuses on relieving muscle tension, restoring mobility, and correcting compensations:
- Soft tissue release to QL, glutes, lumbar muscles
- Joint mobilisation at lumbar spine, pelvis, and hips
- Stretching and strengthening of core, hips, and lower back
- Postural advice and ergonomic support
- Breathing techniques to reduce guarding
Recovery Time & What to Expect
- Mild strain: 1–3 weeks
- Moderate strain: 3–6 weeks
- Chronic or recurrent cases may take longer
- Rehab helps prevent re-injury
When to Seek Medical Review / Red Flags
- Numbness, tingling, or leg weakness
- Bowel or bladder changes
- Fever or unexplained weight loss
- Traumatic injury
