The quadratus lumborum is a muscle located in the lower back. It is connected to the ribs, spine and pelvis, and when it contracts too much or too frequently, it causes hip elevation, and pain in the back, hips, and buttocks. Because the quadratus lumborum is part of the muscles which are responsible for movement of the spinal column, an injury to this muscle can result in restricted mobility and pain with a variety of movements.
The QL is also a muscle that responds positively to a lot of gentle mindful pranayama, or breath work. Here’s how I am beginning to apply release to it with a customer that has a lot of chronic lower back, pelvic and psoas strain and pain.
- 360 degree strap work at the juncture of the upper abs and lower ribs, bound tightly enough to feel on the inhale and the exhale. Deep mindful, easy breathing through the nostrils.
- Functional Yoga Therapy for the gluteus maximus and minimus with ujayii pranayama.
- 6 movements of the spine, Kripalu style. Ujayii pranayama.
- Psoas release with slo-mo ball between the knees extending fully, right side, then left. Can use Ha release breath here.
- Yoga Nidra. Divine Yogic sleep. Neutral Breath.
The breath, as always, leads the way; awakening, creating space. Unraveling from physical pain begins and ends in this fashion; traveling through the koshas, the sheaths of the body, ultimately connecting, with process and practice, to the peace and bliss within.
Big Loving Namaste!