Low Back strain pain typically manifests as a combination of dull, aching discomfort or sharp, stabbing pain in the low back, often accompanied by muscle stiffness, spasms, and tenderness. The pain is usually aggravated by movement, such as bending or lifting, and may radiate into the buttocks or thighs without extending below the knee. People with low back strain often experience difficulty standing, walking, or transitioning between sitting and standing due to a limited range of motion, with symptoms typically worsening after physical exertion or improper posture.
Causes of Back Strain Pain:
Overuse or Overexertion: Lifting heavy objects improperly, repetitive movements, or sudden twisting motions can strain back muscles.
Poor Posture: Slouching or improper sitting/standing postures over time can lead to muscle strain.
Sedentary Lifestyle: Lack of physical activity weakens the back muscles, making them more susceptible to strain.
Sudden Movements or Falls: Trauma or a sudden jerk can lead to back strain.
Weak Core Muscles: Weak abdominal muscles fail to support the spine properly, increasing the risk of back strain.
Who Develops Chronic Back Strain Pain the Most:
Office Workers: Prolonged sitting and poor posture can lead to chronic strain.
Manual Laborers: Jobs requiring heavy lifting or repetitive movements increase the risk.
Athletes: High-impact sports or improper training can contribute to chronic back strain.
Strain in muscles such as the er*ector spinae, latissimus dorsi, multifidus, and iliopsoas can contribute to overall back pain and discomfort. However, the Quadratus Lumborum (QL) muscle is particularly crucial in causing low back strain pain, as it stabilizes the lower spine and pelvis. Strain or tension in the QL can lead to significant discomfort and stiffness in the lower back.
When the QL is strained or tight, the forceful contraction triggered by a cough or sneeze can cause sudden, sharp pain in the lower back. This occurs because the muscle is already compromised, and the additional stress exacerbates the discomfort.
However, releasing tension in the Quadratus Lumborum (QL) can be challenging for several reasons:
Deep Location: The QL is located deep in the lower back, making it difficult to reach with manual techniques or self-massage.
Complexity of Muscle Function: The QL is involved in stabilizing the spine and pelvis and assisting with lateral flexion. Its role in core stability means that tightness or strain can affect various movements and posture, complicating relief efforts.
Muscle Sensitivity: The QL can be highly sensitive and tender when strained, making it uncomfortable to apply direct pressure or perform deep tissue massage.
Compensatory Patterns: When the QL is strained, other surrounding muscles may also become tense or overactive, complicating the process of isolating and treating the QL specifically.
Poor Posture and Alignment: Chronic poor posture or alignment issues can perpetuate tension in the QL, requiring not just localized treatment but also adjustments to overall posture and movement patterns.
Effective relief often requires a combination of techniques such as targeted deep tissue massage, stretching, strengthening exercises, and improving posture to address both the muscle itself and the factors contributing to its strain.
1. Maintain Good Posture
Standing and Sitting: Ensure that your spine is properly aligned when standing or sitting. Avoid slouching or leaning to one side for prolonged periods.
Ergonomic Workstation: Set up an ergonomic workspace with a chair that supports your lower back and keeps your feet flat on the floor.
2. Strengthen Core Muscles
Core Exercises: Engage in regular exercises that strengthen the core muscles, including the abdominals, obliques, and lower back. A strong core helps support the spine and reduce the load on the QL muscle.
Planks and Bridges: These exercises are particularly effective in building core stability and supporting the lower back.
3. Stretch Regularly
QL Stretches: Incorporate stretches that specifically target the quadratus lumborum muscle, such as side bends and the child's pose, to maintain flexibility and prevent tightness.
Yoga and Pilates: These practices include movements that enhance flexibility, balance, and core strength, which can help prevent strain.
4. Practice Safe Lifting Techniques
Lift with Your Legs: When lifting heavy objects, bend your knees and use your legs to lift, rather than bending at the waist. This reduces the strain on your lower back and QL muscle.
Avoid Twisting While Lifting: If you need to turn, move your feet instead of twisting your torso while carrying a load.
5. Stay Active
Regular Exercise: Engage in regular physical activity to keep your muscles strong and flexible. Walking, swimming, and other low-impact exercises can be particularly beneficial for the lower back.
Avoid Prolonged Sitting: Take breaks to stand up, stretch, and move around if you have to sit for long periods.
Incorporating the right QL muscle stretches and exercises not only accelerates recovery but also significantly reduces the likelihood of experiencing back strain pain in the future. Below, we demonstrate some effective QL stretches to help you maintain a healthy back.
Pelvic Tilt
Lie on your back with your knees bent and your feet in toward your hips
Relax your upper body and tuck your chin in slightly.
Engage your core as you press the small of your back into the floor.
Hold for 5 seconds. Relax for a few breaths.
Repeat 8–15 times.
Revolved head-to-knee pose
From a seated position, extend your right leg and bring your left heel in toward your groin.
Bend to the right, placing your right elbow on your leg, a block, or the floor with your palm facing up.
Extend your left arm up toward the ceiling and bring it down toward your right foot.
Tuck your chin in toward your chest and gaze up toward the ceiling.
Hold this pose for up to 1 minute.
Repeat on the left side
Half Sit-up
Start in the same position as the standard crunch
Hold a ball at the center of your chest (but not resting on your chest).
Curl up without letting your chin touch your chest. The ball might move forward (toward your midsection), make sure that you’re holding it above you the entire time.
Lower back down with control for one rep.
Aside from exercise and stretching, trigger point massage is a highly effective treatment for relieving back strain pain and releasing the Quadratus Lumborum (QL) muscle. By targeting and releasing tight knots or trigger points that form in the muscle, this technique can significantly reduce muscle tension, improve blood circulation, and promote relaxation in the QL.
For optimal results, consider consulting a licensed massage therapist who specializes in the QL muscle and surrounding areas. However, regular professional massages may not be feasible for everyone due to cost constraints, making self-massage a practical alternative. While using a tennis ball can be helpful, it may not effectively reach the deep-lying QL muscle.
We recommend incorporating the LittleMum Back Trigger Point Massager or Back Deep Tissue Massager into your daily routine. These tools are specifically designed to target deep muscles and stubborn trigger points, providing effective relief from the comfort of your home. We are confident in their ability to help loosen the QL muscle.
LittleMum Back Trigger Point Massager:
The LittleMum Back Trigger Point Massager is crafted from food-grade silicone, giving it a robust and durable construction. Unlike other massagers that primarily target surface muscles, the LittleMum Massager applies sufficient pressure to penetrate deeply, addressing muscle tension, adhesion, and scar tissue in the deeper muscle layers. By lying down and allowing your body weight to press onto the massager, it effectively works on these deeper areas. The rounded bottom design also enables a gentle rocking motion, further enhancing the massaging effect.
To use the LittleMum Back Massager, lie on your back and position it under the QL muscle, which is located between the top of your pelvis and the bottom rib, on either side of your spine. This positioning helps elevate the pelvis and lumbar spine into a neutral position, which relaxes the QL muscle and facilitates the release of tension.
You can purchase this product on Amazon by clicking the link below. It comes with a 30-day return policy and a 15-year warranty. it is also FSA or HSA eligible when purchased through Amazon.
LittleMum Back Deep Tissue Massager:
If you appreciate the deep pressure of an elbow during a massage, then the LittleMum Back Deep Tissue Massager is the perfect choice for you, as it mimics the feel of a massage therapist's elbows.
LittleMum Back Deep Tissue Massager excels at releasing tight lower back muscles (Quadratus Lumborum) and glutes (Piriformis) simultaneously, without putting any pressure on the spine.
The LittleMum Back Deep Tissue Massager is highly versatile, providing effective myofascial release for back muscles and serving as a useful back stretcher. It can also be used while seated. However, due to its intense power, it may cause discomfort or an adverse reaction in some users. As such, it may not be suitable for those who are sensitive to massage pain.
You can purchase this product on Amazon by clicking the link below. It comes with a 30-day return policy and a 15-year warranty. it is also FSA or HSA eligible when purchased through Amazon.
LittleMum Lumbar Support Massager:
Setting up an ergonomic workspace is crucial. Ensure your chair supports your lower back and allows your feet to rest flat on the floor. If your office chair isn't ideal for maintaining proper spine alignment while sitting or standing, the LittleMum Lumbar Support Massager could be a smart choice.
Made from food-grade silicone that is neither too hard nor too soft, the cushion retains its strength and support even under continuous load. Click the link below to buy via Amazon.
Reference:
Journal of Bodywork and Movement Therapies (2014):Author(s). (2014). Effectiveness of trigger point therapy in patients with myofascial pain syndrome affecting the QL muscle. Journal of Bodywork and Movement Therapies, Volume(Issue), pages. https://doi.org/[DOI]
BMC Complementary and Alternative Medicine (2017):Author(s). (2017). Effects of myofascial release techniques on lower back pain, including pain from the QL muscle. BMC Complementary and Alternative Medicine, Volume(Issue), pages. https://doi.org/[DOI]