Technological advancements have been held responsible for quite a few of the health-related problems that people are facing in recent time, With an increasing number of people leading a life that is almost characteristically sedentary in nature, it is no wonder that one of the biggest health problem faced by many is back pain.
The Quadratus Lumborum Syndrome is basically the defined as the pain occurring in the Quadratus Lumborum muscles that are located in the lower back of our human body. This section of muscles is connected to the ribs, the vertebrae and the pelvic region and any kind of injury or strain can result in severe inflammation and pain due to the elevation of these muscles from shrinking too much, too fast.
Since these muscles are connected with the spinal section of our body and is prominently responsible for many of our normal body mechanisms, any kind of strain or injury may result in the restriction of mobility as well as in normal functioning of upholding a correct body posture.
If you have been suffering from a constant lower back pain that seems to be quite severe and is caused whenever you move or even in the position of rest, it is safe to say that you might be suffering from this syndrome. The only way to deal with this condition is to recognize the trigger points and to work on relieving them.
The first and foremost thing that needs to be done is to relieve the inflammation for which it is important that you work the muscles with an ice pack. Crush ice and wrap it in a towel and then apply it on the affected area. Keep it on for 10 minutes and then again repeat the process after an hour.
Cold And Hot Compress
After you see that the inflammation has decrease significantly, apply the cold compress alternating it with a hot one. The cold compress with dull the inflammation thereby numbing the pain while the hot compress will help with the relaxation of the muscles and increase the flow of the blood.
You can also go for a soft tissue hot oil massage(1) which has been found to be highly relieveing of the pain and also helps in facilitating movement by loosening the muscles of the affected area and in aiding the blood flow.
Doing Pilates have been known to be quite helpful in the healing of the pain in the lower back muscles of our body. It is also beneficial in strengthening the postural muscles that support the alignment of the spine.
But it is also highly crucial that you always consult your doctor before you try any exercise program as well as get yourself a train instructor who has had good experience in this field.
There are certain stretching exercises(2) that you can do on a daily basis at home, to ensure some relief from the pain, which will also help in keeping the pain from returning.
The Standing Stretch
While standing straight with your feet together, try raising your hands keeping the arms straight, over your head and then stretch slightly to the either side of your body, bending very slowly at the hip. Hold this position for 30 second for three repetitions.
The Side Plank Stretch
Whilst laying on your side place your hand on the floor under you; straighten your arm, raising the top half of your body off the ground. Rest your other arm by your side. Now while keeping your legs straightened, lower half of your body and let them rest on the side of your bottom foot. Hold on for 60 seconds and then repeat on the other side.
The Cat Stretch
Ever seen a cat stretch? This exercise will see you replicating that exact position and in turn help with the strengthening of the quadratus lumborum muscles(3) on your lower back.
Sit down with your torso parallel to the floor and your hips bent at 90°. Place your hands on the ground and then round your back just like a cat does. Hold this position for 5 seconds and then come back to your starting position. Next, while flexing your lower back, hold the position again for 5 seconds. Repeat alternatively for a total of one minute.
The Cobra Stretch
Lie down straight on your stomach and then slowly arch back your body upwards with your hands and the pelvis on the ground. Hold the position for 15 seconds and then slowly return to your original position. Repeat 5 times.