I’m blocked in my lumbar spine! What can I do?

It is estimated that at least 80% of the population at some point has suffered low back pain and / or sciatica in their lives. Low back pain can have many different causes; muscle origin is one of the most frequent. One of the muscles that most frequently contribute to cause pain in the lower back is the quadratus lumborum. When this muscle has a trigger point it usually refers pain to the lower back, in the area of the sacrum and buttocks. Although many people think muscle pain may not be severe, sometimes trigger points can prevent us from moving from the bed or a chair, allowing one only to move on all fours (because in this position the muscle does not have to stabilize the hip) . This would be in an extreme case.

Usually before reaching this point, one notices a muscle overload in the low back and / or buttocks that prevents one from doing some daily life activities. So at the first notice it is advisable to see a specialist who can treat us.

After consulting a professional we should follow the treatment at home. We leave you here some advice.

Firstly, some stretching of the muscle will allow us to relax it and be able to continue with the daily activities. A stretch would be, for example, lying on a hard surface (i.e. the floor) in lateral position, placing a pillow or two just above the iliac crest, in the space between the hip and the first ribs. In this position raise the arm upwards and add a slight rotation forwards to further stretch some particular fibres in the quadratus lumborum. In this position you can also add gentle inspirations and expirations for the body to relax more.


Another useful exercise is to apply pressure on the painful spot you found in muscle, for which the use of 3TOOL would be highly recommended as it is designed for this purpose, amongst others. Quadratus lumborum is a fairly deep muscle, so compression will be non-specifically applied through more superficial muscles or from the lateral area where sometimes it is directly accessible. If you locate a very painful area next to the lumbar spine you can use the Zone 1 of 3TOOL, leaning against the ground and dropping the weight on the tip of the tool to carry out compression, or by applying force directly using an ergonomic grip with 3TOOL. Keep in mind that compression should be gradual and the pain caused by this compression must be bearable to maintain it that way for a few seconds until we notice that it decreases.


For the most positive results at home it is recommended to combine compression and stretching that you can do every day, because it is a self-treatment with no adverse effects.

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