#Bicycle crunch exercise back pain how to#

When moving in and out of trunk positions that either flex or stretch the QL in a hyperactive state, this can trigger symptoms of significant low back tightness, soreness, and even back spasms. This is probably the case for people after playing too much golf for the first time or shoveling snow for hours on end. Remember, the QL muscle contributes to the specific motions of same-side trunk side bend, rotation, and extension of the trunk to one side.

This can be a result of overuse with a specific activity, the QL compensating for a weakness elsewhere, or simply doing too much too soon of something new that your body isn’t used to.

First, the quadratus lumborum can become extremely hyperactive causing it to go into a ‘guarding’ state.

The quadratus lumborum can become problematic in two ways: The quadratus lumborum primarily helps to make a side bend and extension motion of the low back. In the case of the quadratus lumborum, it is found under the lats and paraspinals. That means it is located below other muscles. The quadratus lumborum is a deep trunk muscle. The iliac is the long, curved bone, that is part of the bony pelvis. The main anchor for the quadratus lumborum is the iliac crest. Near the bottom of the spine, the quadratus lumborum attaches to the 12th rib, the transverse processes of the lumbar spine, and the iliac crest (this can vary just like the piriformis). The QL muscle is located laterally on each side of the spine. If you were looking at your friend’s back, you would notice the spine runs up and down in the middle of the back. The quadratus lumborum (QL) is a large muscle located on the posterior (back) side of the trunk and abdominal wall with a left and right side QL. The first thing to know about the quadratus lumborum is where the muscle is found in the body.

#Bicycle crunch exercise back pain how to#

In this article, you’ll learn how to manage quadratus lumborum pain with exercises & stretches from beginning to end. Are you getting back spasms after a long day at the driving range? How about a sharp pain in the low back after putting in some miles on the bicycle or taking a deep breath after a hard bout of exercise? Both of those could be symptoms of quadratus lumborum pain.