Quadratus Lumborum….also Known as the Hip Hiker. A Big Culprit in Causing Low Back Pain.
The Quadratus Lumborum muscle (QL) originates on the iliac crest (hip bone) then inserts along the 1 st through 4 th lumbar vertebrae and the 12 th rib. This very strong muscle elevates the hip, helps sidebend and extend the spine.
Most one sided sports like tennis and golf tend to cause the QL to tighten and hike the hip, hence the nickname hip hiker. Because the QL is a postural muscle, tightness and restrictions can create low back and pelvic problems.
Balancing the QL then strengthening them is a big step towards preventing and resolving low back pain. Pictured below is a side plank exercise to strengthen the quadratus lumborum.