Heidi Overman
Low back pain is one of the most common ailments I hear in my practice. It is suffered by clients of any age and gender and is one of my favorite topics.
When clients come in, I am usually their last Hail Mary to get out of pain. Typically, they have already consulted orthopedists, physical therapists, pain management specialists, and other professionals. However, massage therapists possess unique qualifications to assist. Our training and education enable us to facilitate muscular release, which directly influences the relief of low back pain.
Lumbar support refers not only to the lumbar spine but also to a deep muscle that is accessed in the lower back known as the quadratus lumborum (QL).
According to the “Trail Guide to the Body,” it is the deepest muscle of the abdomen and attaches approximately from the 12th rib to the iliac crest. This muscle tightens while sitting to maintain an erect posture and it plays a crucial role in stabilizing the body.
The QL muscle has several important functions that contribute to overall bodily support and movement. It helps with lateral flexion of the spine, allowing for side bending motions, and assists in extending the spine to maintain upright standing and sitting positions. When engaging in activities that require lifting heavy objects or maintaining balance, the QL muscle acts as a key stabilizer, preventing excessive strain on the lower back.
When this muscle gets tight, it shortens, which pulls your hip up and can cause many hip and low back issues. Have you ever stood up and felt a “pull” in your lower back? That is usually telling you that your QL is tight.
Contributing factors:
* Repetitive movements
* Heavy lifting
* Twisting movements
* Prolonged sitting
* Trauma (car accident, falls, injury)
* Age
* Obesity
* Physical condition
Prevention:
* Regular massage: Muscles need to be ready to tighten properly when they are in action and they must be released when they are in a relaxed position. Regular massage can help.
* Lumbar support: When sitting, get a soft, but firm support, so your muscles won’t be in that tight “action position” for hours at a time.
* Strengthen your core! Your core muscles are arguably the most important muscle grouping, especially when you age. They will stabilize you, strengthen you, and prevent you from many injuries and issues. I highly recommend the Pilates reformer for beginners!
* Lightly stretch: Go online and look up “how to stretch QL muscle”—there are many great videos.
Other causes are dysfunctions of the spine, vertebrae, joints, discs, and possible neurological issues from the spinal cord and nerve roots. Soft tissue therapies for low back pain continue to be a very effective treatment, and a massage therapist’s ability to palpate tissue and target key problem areas can be invaluable, comprehensive, and extremely therapeutic.
If you are interested in a therapeutic massage, wellness education, facials, or acupuncture, please call me at Empty Cup Wellness for an appointment: 520-639-6987. My website is emptycupwellness.com. I’m located at 10132 N. Oracle Rd., Ste. 160, Tucson, AZ 85704, in the business park just behind the Fairfield Inn.