The quadratus lumborum – Have you met him?

Nowadays, we all have more or less lower back pain. Our computer lives with long time seating and little time to exercise are big time culprits. The ladies have additional problems, related with heavy bags and high heels!

One of the muscles frequently related with is the quadratus lumborum, a quadrilateral muscle in the lower back, which originates from the lower border of the last rib and by four small tendons that attach to the transverse processes of the upper four lumbar vertebrae. It inserts into the iliolumbar ligament and the internental lip of the iliac crest.

Quadratuslumborum

Source

This muscle acts on:

  1. Lateral flexion of vertebral column;
  2. Extension of lumbar vertebral column;
  3. Fixes the 12th rib during forced expiration
  4. Elevates ilium.

 

Frequently, it is this guy contraction that causes back pain! So, how do we deal with it? With yoga, of course.

tumblr_mudnwn5txz1rlz4xxo1_500

source

 There are some asanas that can act on a contracted quadratus lumborum. Today, we’ll talk about Parighasana. Parighasana is a simple yet powerful posture. Besides stretching the quadratus lumborum, preventing its hypertonic contraction, it sstretches the sides of the torso and spine, the hamstrings, it opens the shoulders and stimulates abdominal organs and lungs. As in what regards contraindications, as with any serious knee injury, kneeling posture can be difficult, and should be avoided. If this is the case, you can sit with the legs in front, and do the side bending.

So, go on, no excuses: one (well, two, because you do have 2 quadratus lumborum and you should love them equally !!!!) parighasana daily aids on keeping your lower back healthy!

 

Xoxo

Advertisements

About Inês

Hi everybody! I am a dedicated yogin trying to make the best of this wonderful experience called living!
This entry was posted in Yoga and tagged , , , . Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s