Quadratus Lumborum Pain: What It Feels Like and How We Fix It
Lower back discomfort is not always a spine problem. Sometimes the main aggravator is a deep-seated muscle called the Quadratus Lumborum (QL). This square-shaped workhorse sits on each side of your lumbar spine, attaching the lowest rib to the top of the pelvis. When the QL seizes up, everyday moves like standing from a chair, rolling in bed, or even breathing deeply can feel sharp and stubborn. At Wellness Lane Chiropractic in Farmers Branch we see QL flare-ups every week. Here is how to spot them and what we do to give you lasting relief.
What the QL Dysfunction Feels Like
Deep, aching throb
- How patients describe it: “Feels like a tight fist under my ribs.”
- Typical location: One-sided low back, right at the belt line
Sharp, sudden "catch"
- How patients describe it: “It grabs when I twist or stand up.”
- Typical location: Same low-back spot, especially with bending or lifting
Dull referred ache
- How patients describe it: “A nagging pull in my hip or deep glute.”
- Typical location: Top of the pelvis, outer hip, or gluteal region
Breathing discomfort
- How patients describe it: “A deep breath tugs on my back.”
- Typical location: Lower ribs on the irritated side
Quick self-check
Press the tips of your fingers into the soft tissue just above your hip crest on the painful side. If you feel a tight knot that shoots familiar pain forward toward the abdomen or down into the glute, your QL is probably talking.
Why the QL Locks Up
- Prolonged sitting with one hip higher – crossing legs or leaning to one side loads the QL unevenly.
- Heavy unilateral lifting – carrying a toddler on one hip or slinging a laptop bag always on the same shoulder.
- Weak core and glutes – the QL picks up the slack when stabilizers are off duty.
- Rapid side-to-side sports – golf, tennis, or pickleball can fatigue the muscle into spasm.
- Breathing pattern dysfunction – shallow chest breathing forces accessory muscles like the QL to help expand the rib cage.
Our Chiropractic Game Plan
Precise Lumbar and Pelvic Adjustments
Stuck joints feed protective QL tightness. Gentle chiropractic adjustments restore motion, ease joint pressure, and signal the muscle to relax.
Acupuncture or Dry Needling
Thin needles break up stubborn trigger points deep inside the QL belly. Patients often feel an immediate drop in pain and a warm loosening around the hip.
Targeted Muscle Work
We combine myofascial release, cupping, and instrument-assisted scraping to improve blood flow and mobility through the lumbar fascial layers.
Guided Stretching and Activation
You learn simple moves that balance tension:
- QL stretch – kneel, reach the arm overhead, and lean away 30 seconds each side.
- Side-lying hip hikes – lift and lower the top hip slowly 15 reps to wake up glute medius and share the load.
- Box breathing – inhale and exhale to the count of four to train the diaphragm so the QL does not overwork.
Class 4 Laser Therapy
High-powered light penetrates the thick lumbar tissue, accelerating tissue repair and reducing inflammation so you recover faster.
What Improvement Looks Like
- First visit – pain intensity drops, side bending feels freer.
- Week 2 – sleeping positions are easier, less morning stiffness.
- Week 4-6 – full strength workouts return, daily sitting or lifting no longer sparks pain.
- Maintenance – periodic tune-ups and your at-home routine keep the QL balanced even through busy seasons.
Ready to Stop That Deep, Nagging Ache?
We have helped countless desk workers, parents, and athletes around Farmers Branch, Dallas, and Addison tame their Quadratus Lumborum pain and get back to comfortable movement. Call 214-214-9355 or schedule online at WellnessLn.com today. We will start with a detailed exam and hands-on care so you can feel the difference right away.
