The anatomy of the back muscles is described, each muscle is shown in detail with a photo, find out what our back is made of, to strengthen it and create sculpted muscular muscles.

– a huge, wide back always distinguishes ordinary people from bodybuilders, the famous “triangular frame” is achieved only through the development of this muscle group, and for a girl, a beautiful, slender posture, the standard and main advantage of her gait.

Powerful and strong back muscles are used in almost all sports, as they take part in all pushing, pulling and twisting movements, also with strong back muscles, our spine supports a living shield of “flesh and meat”. Especially strong lower back muscles will allow you to get rid of the feeling of pain when bending over or lifting moderately heavy things.

What muscles does it consist of?

The upper body is formed 80% of the muscle fibers of the back (20% are occupied by the shoulders, arms and neck) and it is this that creates the impression of a physically powerful person when looking at a person from behind.

We don’t notice in what movements and when the back muscles are involved, but as soon as we pull this muscle group, immediately when turning, bending, raising a leg or arm, a feeling of discomfort is felt in the back.

To get out of the “hibernation” state and create beautiful, powerful back muscles, let’s figure out below what exercises you need to do and what muscle groups it consists of:

The back muscles, as can be seen from the figure, are not the presence of one large muscle group, it consists of many large and small muscle fibers, for which you need to do loads, which need to be trained in a variety of ways.

Although the splenius capitis muscle is shown in the figure, it belongs to the section of the neck muscles; it is mentioned in the section on anatomy and descriptions of the neck muscles. To avoid repetition, let’s go further and start from top to bottom:

- as you already understood, it is located in the upper part of the back and covers the entire upper part with a wide array, on one side it looks like a triangle, but if you look at both sides of this muscle, it resembles the shape of a trapezoid, which gave it its original name.

It starts from the very top of the back, in contact with the muscle fibers of the neck and ends in the inner part of the center of the back just below the shoulder blades. Thanks to this muscleThe shoulder blades move back and forth and up and down.

– the name comes from the fact that the muscle resembles a rhombus, is located under the trapezius and performs practicalsame functions. The small one is smaller in size than the large one and is located above it.

Teres major and minor muscles – located under the latissimus on their outermost side, therefore, “swinging” this muscle, it swells and sticks out beyond the latissimus, expanding the very edge of the back. Her task is to lower the raised hand down and pull it back. The teres minor muscle is located on top of the major muscle.

– located deep under all the back muscles, located along the entire length of the spine from the tailbone to the beginning of the head, plays an important role in the functioning of the spine, ensures its maintenance, and along with it, the spine holds many small muscles.

The muscle is loaded when bending and bending the back.

Serratus posterior inferior – is located in the thickness of the muscles under the latissimus in the lower part of the ribs, or more precisely in the area of ​​the last 4 ribs, that is, between the 9th and 12th (ribs are counted from top to bottom).

The main task is to lower the ribs down and back, despite the resistance of the diaphragm.

- a large muscle of the back, it is thanks to it that the back expands, located in its lower part from the bottom of the trapezius (the lower part of the trapezius, covering the uppermost latissimus) to the lower back, covering the rest of the muscle fibers with a large layer, it is she who looks out from under the muscle cavities when looking at torso from the front, lifting the triceps and biceps.

Also, this muscle has another name among athletes - “wings”.

The task of the lats is to pull, raise, lower and rotate the arms, bring the shoulders and arms to the body, and help the respiratory muscle lift the chest for inhalation.

Lumbothoracic fascia– the muscles of this lower section are responsible for maintaining the lumbar vertebrae. The outer fascia covers the latissimus and trapezius muscles up to the beginning of the gluteus maximus muscle, the inner fascia covers the lumbar region.

Warm up your back muscles

1) Stand straight, feet shoulder-width apart, raise your elbows to chest level, forearms parallel to the floor, pull your elbows back while straightening them, then bring your arms forward, simultaneously touching your right side with your left hand and your left with your right;

2) Stand straight, legs wider than shoulders, arms spread to the sides and straightened at the elbows, bend forward so that your body is parallel to the floor, then turning your torso, begin to reach the toe of your right foot with the fingers of your left hand, then vice versa with the fingers of your right hand to reach the toe of your left foot;

3) Go to a barbell, exercise machine or other base where you can place your palms at waist level, kneel on one knee, place your straightened arms on the base and, holding it, bend down, thus stretching your back.

Number of repetitions

1) For relief and fat burning – the weight should be such that in 1 approach you can do a maximum of 14-12 repetitions;

2) To gain muscle mass – set the weight so that no more than 10-8 repetitions are done in 1 approach without breaking technique;

3) To increase strength indicators – you will have to take heavy weights, there is a serious load here, if necessary, use wrist straps and an athletic belt, the weight should be so large that no more than 6-4 repetitions are done in 1 approach.

Back muscles are divided into 2 types: superficial and deep, since they form several layers. A longitudinal groove runs along the center of the back, along which the spinous processes of the vertebrae can be easily felt, starting from the VII cervical vertebra. The relief of the extensor spine is visually noticeable. The superficial muscles of the back are located in several layers, so two groups can be distinguished: superficial muscles of the first and second layers. Deep muscles also form several layers: superficial, middle and deep.

Superficial muscles of the first layer

1. located in the upper back, in the back of the neck. There are two trapezius muscles, they are located symmetrically and move the shoulder blades: they bring them closer and further away from the spinal column, and also provide movement of the upper limbs. Athletes train the trapezius muscles by lifting and lowering their shoulders with weights in their hands, as well as by retracting and spreading their shoulder blades with a load. Pain in the area of ​​these muscles may be associated with damage to the nerves in the area of ​​C3 and C4: the third and fourth cervical vertebrae. Pain in the trapezius muscle is one of the most common pain syndromes; it is caused by overextension, injury, static overexertion, and hypothermia. Pain in the area of ​​this muscle can also be the result of stress; sometimes it persists even after the provoking factor has been eliminated. Damage to this type of muscle is accompanied by painful sensations during movements of the arms and head.

1. Latissimus muscle occupies the entire lower part of the back, its upper bundles are partially overlapped by the trapezius muscle. With its help, the shoulders and torso move, at the same time it performs auxiliary functions during breathing, expanding the chest. The latissimus muscle is innervated by the thoracodorsal nerve, which arises from C6 and C8: the sixth to eighth cervical vertebrae. The cause of pain in the latissimus dorsi muscle can be a block of nerve endings. Most often, athletes and children whose muscle corset is at the stage of formation deal with pain in this muscle. If the latissimus muscle is damaged, arm movements are limited: trying to lift them is accompanied by severe pain. Severe swelling during stretching rarely occurs.

Superficial muscles of the second layer

1. goes up from the nuchal ligament and the spinous processes of the sixth cervical vertebra. It is partially covered by the trapezius muscle. It performs the functions of moving the head and neck: tilting the head back, forward, to the sides. Cervical osteochondrosis can cause loss of muscle elasticity and aching pain in the neck.

1. overlaps the trapezius and serratus posterior superior muscles, with its help the neck moves. With cervical osteochondrosis and damage to the nerves of the cervical spine, it loses elasticity, depriving the neck of normal mobility. The muscle is innervated by the cervical nerves and the greater occipital nerve.

1. , located under the trapezius muscle. It moves not only the scapula, but also the cervical spine. This muscle can become a source of neck pain because it often develops tension points. It is she who begins to hurt if the head is in one position for a long time, and the neck “goes numb.” The pain is felt in the corner of the neck and can radiate to the shoulder.

1. also located under the trapezius muscle, it takes part in the movement of the shoulder blades. Myofascial interscapular pain syndrome, caused by overexertion, inflammation or other type of damage to this muscle, accompanies diseases such as scoliosis, osteochondrosis, and arthrosis of the joints.

1. the muscle visually resembles a rhombic plate; it is located under the trapezius muscle. It also moves the scapula. When someone complains that they have pain “between the shoulder blades,” they are usually talking about the rhomboid minor and major muscles, which are innervated from the cervical vertebrae.

1. forms not even a second, but a third layer of superficial muscles, since it is located under the rhomboid. It participates in the physiology of breathing by moving the ribs apart during inhalation. Pain in this muscle can be felt as localized in the area of ​​the shoulder blade and shoulder. A dull, deep pain in the upper part of the shoulder blade, in which a person cannot accurately feel the epicenter of the discomfort, usually indicates damage to this muscle.

1. in contrast to the upper one, it lowers the ribs during inhalation. It is located at the junction of the thoracic and lumbar spine. When this muscle is damaged, the pain is localized in the lower back, in the ribs.

Deep back muscles

1. - short and weak, they occupy the deepest position. The suboccipital muscles are involved in the movements of the head, its rotation, and limit the suboccipital triangular space in which the vertebral artery is located. There are 6 of them in total: the anterior rectus, lateral rectus, major posterior rectus, minor posterior rectus, superior and inferior oblique muscles of the capitis.

1. covered by the erector spinae muscle, it moves the spinal column. The bundles of this muscle can be divided into semispinalis muscles, multifidus muscles and rotator cuff muscles.

The deepest layer of the transverse spinalis muscle:

1. , is the most powerful and longest muscle of the back. Thanks to this muscle we can keep our back upright. With its help, the spinal column bends and extends, and in addition, this muscle is involved in the breathing process. When this muscle is damaged, pain can spread to the lumbar region, radiating to the shoulder blade, shoulder, and abdominal wall. Weakening or overstraining of the muscles of this layer is accompanied by curvature of the spine.

1. Interspinous muscles straighten the spinal column and also help maintain it in an upright position. The interspinous muscles are located along the entire spinal column with the exception of the sacrum.
2. Intertransverse muscles They are designed to keep the spinal column in a vertical position; they also help us bend over.

http://www.pozvonochnik.net/files/pic58.jpg (in the pictures: Musculi intertransversarii - intertransverse, Musculi interspinales - interspinous).

Fascia

Fascia is a type of connective membrane that forms sheaths for muscles. They provide muscle glide and transmit movement to the bones. In addition, fascia protects blood vessels and nerve fibers passing between muscles. When muscles contract, the fascia changes its position, stimulating blood flow towards the heart.

1. The superficial fascia covers the superficial muscles of the back.
2. The nuchal fascia is a continuation of the cervical fascia and is located in the back of the neck.
3. The thoracolumbar fascia forms a “case” that houses the erector spinae muscle. It consists of two sheets, its greatest thickness is in the lumbar region.

In addition.

Paravertebral muscles are those located near the spinal column. They support the spine and provide movements such as bending and turning the body. Various muscles are attached to the processes of the vertebrae. Back pain is often caused by damage (stretching) of the paravertebral muscles during heavy physical work, as well as reflex muscle spasm when the spine is damaged or diseased. When a muscle spasm occurs, the muscle contracts and cannot relax. When many vertebral structures (discs, ligaments, joint capsules) are damaged, involuntary contraction of the paravertebral muscles occurs, aimed at stabilizing the damaged area. When muscles spasm, lactic acid accumulates in them, which is a product of glucose oxidation under conditions of lack of oxygen. A high concentration of lactic acid in the muscles causes pain. Lactic acid accumulates in the muscles due to the fact that spasmed muscle fibers press on blood vessels. When the muscle relaxes, the lumen of the blood vessels is restored, the blood washes out lactic acid from the muscles and the pain goes away.

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

The quadratus lumborum muscle begins in the pelvis 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.

The content of the article:

Symptoms

Pain in the quadratus lumborum muscle can become a serious obstacle to daily life activities.

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

Low back pain is often described as a deep, aching pain, but it can also be sharp and severe, depending on the individual 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 disturbs a person for a long time. In such situations, people almost always notice that pain negatively affects their quality of life and overall well-being, as a result of which their 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” may occur, which 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 function, yoga can often help 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. 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 quadratus lumborum muscle is part of the muscular corset of the torso and consists of two parts - anterior and posterior. The anterior part has 3 attachment points: the ilium, the 12th rib and the thoracic vertebra. The back part lies as a “bridge” between the ilium and the lumbar vertebrae. It represents the posterior wall of the abdomen and is a paired flat muscle.

Functions of the quadratus lumborum muscle

Along with other muscle fibers of the back and abdomen, the quadratus lumborum muscle performs the following functions:

• lateral flexion of the lumbar spine. The torso tilts to the right or left, depending on the side of contraction of the muscle fibers;
• holding the body in an upright position. The quadratus lumborum muscle is constantly in good shape, except when a person is lying down;
• bilateral contraction is involved in tilting the body back, as well as when returning the body from bending forward to a vertical position.

In what cases is work disrupted?

The constant load on the quadratus lumborum muscle places increased demands on its proper functioning. Overexertion occurs when the spinal column is in a bent position for a long time (working in the garden, cleaning), as well as in people with a sedentary lifestyle. All these situations lead to back pain on both sides.

Congenital or acquired asymmetries of the pelvis, upper and lower extremities - most often different leg lengths, lead to increased load on the lower back on one side. In these cases, the pain will be one-sided, located on the opposite side of the short limb.

The most common cause of increased stress on the lower back is scoliosis. Sometimes pain impulses produce “screen” pain in the gluteal region, increasing in intensity during coughing or sneezing, or when changing body position.

How to diagnose and treat quadratus lumborum muscle

To diagnose the inflammatory process, a few simple manipulations, including palpation and certain exercises, are sufficient. Back pain can be caused by a large number of different diseases, so the diagnosis should only be made by a doctor. All other diseases with similar symptoms can be excluded only after examination.

Treatment of the inflammatory process in the quadratus lumborum muscle usually includes physiotherapy and massage; you can often limit yourself to these non-drug methods. But if the situation has gone very far, then the use of non-steroidal anti-inflammatory drugs, produced in ointments or gels, will be necessary. You can make warm compresses, or use medications with irritating substances (bee venom, snake venom, hot pepper).

What are the dangers of overloading the quadratus lumborum muscle?

Constant overload of the quadratus lumborum muscle leads to deformation of the lumbar spine, namely to deformation of the intervertebral discs and compression of the spinal nerve roots. Spinal deformity is more difficult to cure than inflammation in muscle fibers. Timely diagnosis and adequate treatment of back pain is the key to your health and constantly beautiful posture!

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 certainly lead to a decrease in the patient’s motor functions and sometimes to quite severe pain in the 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 that, in most cases associated with lumbar pain, is the 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.

The functional features of the quadratus muscle include:

• 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 of 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 the location of the 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. Over time, an imbalance can lead to the appearance of intervertebral hernias - accordingly, the discs connecting the vertebrae will undergo destruction. 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 the right quadratus muscle to work effectively, the oblique abdominal muscle must 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 the weakness of the gluteal muscle is trying to compensate for the quadratus lumbar muscle. 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. The result of such pain may be loss of the ability to stand upright, 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 his 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 general symptoms described above, there are a number of other, more serious signs that characterize 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 body temperature 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. It can 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 become ill, their blood circulation is impaired – 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 at a 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 engaged in 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 muscle tissue, and is 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 of the patient.

• Medicines in the form of painkillers play a big 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 inflammation 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 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. Stand still and look over your 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 your chest rests on your hips. Then, with your hands parallel to the ground, show the time at ten o'clock, as if your upper limbs were the hands of a 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 upward 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 use it to lower your lower limb to the ground, with your upper leg on the healthy side of your 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 hands to the level of your head, horizontal to the floor, and with one hand grab the wrist of the opposite hand on the affected side of your body. 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 subjected 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. During this exercise, the torso 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 the foot of your right foot with a towel, and place the elbow of your right hand on the corresponding 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, experts do not recommend excessive physical activity or hypothermia to maintain healthy back muscles.

For people leading a sedentary lifestyle, on the contrary, it is advised to exercise the lumbar muscles more often 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 it is not possible to fully engage in sports or physical exercise, it is necessary 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