The Secret to LONG-TERM Relief of a Tight QL: Stop Stretching and Create a "Neurological Event"

Summary

This video script delves into the quadratus lumborum (QL) muscle, often misunderstood and implicated in back pain. It emphasizes the QL's role in a complex muscle system involving the pelvis, abdominals, and diaphragm. The script refutes simple stretching, advocating for neurological inhibition techniques to teach the brain to regulate QL activity, especially in relation to breathing and the asymmetrical forces exerted by the diaphragm. It also discusses the importance of considering the psoas muscle and the individual's unique muscular imbalances, concluding with a detailed explanation of a specific PRI inhibition technique to address these issues.

Takeaways

• 😖 The quadratus lumborum (QL) is often implicated in back pain but is misunderstood as it does not operate in isolation.
• 🔍 Focusing solely on the QL can lead to missing the bigger picture of the muscle complex surrounding the pelvis, abdominals, and diaphragm.
• 🧠 Inhibition techniques are different from stretching; they provide neurological feedback to the brain, teaching it to regulate muscle activity.
• 💡 The QL and psoas muscles are interconnected due to their shared attachment points on the lumbar vertebrae and ilium.
• 🏗️ The QL also attaches to the 12th rib, highlighting its role in conjunction with the diaphragm and the importance of considering breathing mechanics.
• 🌐 The size difference between the right and left diaphragm affects the muscular forces on the lumbar spine, leading to an imbalance.
• 🤸‍♂️ The 'left AIC right BC' pattern describes a common postural imbalance where the left pelvis is forward and the right is back, impacting muscle function.
• 💨 In this pattern, the right side of the body is in a state of compression (exhalation), while the left is in extension (inhalation).
• 🤔 Stretching the QL without addressing the underlying postural and breathing issues is ineffective and doesn't provide neurological learning.
• 🛌 A demonstrated technique involves lying on the left side to inhibit the right QL and psoas, emphasizing the importance of proper positioning and breathing.
• 🔄 The process of inhibiting and activating muscles is not one-sided; both the right and left sides of the body need to function optimally to support each other.

Q & A

What is the quadratus lumborum (QL) and why is it often misunderstood?

The quadratus lumborum (QL) is a muscle in the human body that is frequently implicated in back pain, particularly in the lower back and SI joint pain. It is often misunderstood because people tend to focus on the QL in isolation, missing the bigger picture that it is part of a complex of muscles surrounding the pelvis, abdominals, and importantly, the diaphragm.

What is the difference between a stretch and an inhibition technique?

A stretch is a physical activity that elongates a muscle, but it doesn't necessarily provide regulatory feedback to the brain. An inhibition technique, on the other hand, is a neurological process where the brain learns something new, such as turning off the inappropriate overactivity of a muscle like the QL.

Why is it important to consider the psoas muscle when dealing with the QL?

The psoas muscle is of primary importance alongside the QL because they share a common origin point and insertion points on the lumbar vertebrae. They both act on the lower lumbar vertebrae and the QL also attaches to the 12th rib, indicating that they work in conjunction and should not be considered in isolation.

What is the significance of the diaphragm in relation to the QL and psoas muscles?

The diaphragm is significant because the right and left diaphragms are not the same size, which affects the muscular forces acting upon the lumbar spine where the QL and psoas are attached. This results in unequal forces on both sides, leading to postural and breathing imbalances.

What is the left Anterior-Inferior Complex (AIC) pattern and why does it occur?

The left AIC pattern is a common postural distortion where the left side of the pelvis is forward, the right side is back, and the entire pelvis and lumbar spine are oriented to the right. This pattern occurs due to the larger right diaphragm exerting greater force on the lumbar spine, creating an imbalance.

How does the left AIC pattern affect the state of the rib cage and breathing?

In the left AIC pattern, the right side of the rib cage is in a state of compression, akin to exhalation, while the left side is in an extended state, similar to inhalation. This causes an imbalance in breathing, with the right side favoring exhalation and the left side favoring inhalation.

What is the purpose of the QL inhibition technique shown in the script?

The QL inhibition technique is designed to neurologically teach the brain to use the body differently by inhibiting the overactive QL on one side and promoting appropriate function on the other. It aims to correct postural imbalances and improve breathing coordination.

Why is it not enough to just stretch the QL muscle?

Simply stretching the QL muscle is not enough because it does not address the underlying postural and breathing imbalances caused by the interaction of various muscles, including the psoas, the diaphragm, and the pelvic floor muscles.

What should be considered when performing the QL inhibition technique?

When performing the QL inhibition technique, one must consider the position of the pelvis, the state of the rib cage, the activity of the diaphragm, and the need for proper support of the neck. Additionally, it's important to ensure that the technique is not being hindered by overactivity in other muscle groups.

How can the QL inhibition technique be complemented for better results?

The QL inhibition technique can be complemented by pairing it with activities that strengthen the musculature on the opposite side, such as the left hamstring and adductor muscles, to promote a more balanced and functional body posture.

What are some potential challenges or limitations when attempting the QL inhibition technique?

Potential challenges include instability or tightness in other areas of the body, such as the left hip or hamstring, which may prevent the technique from working effectively. Additionally, the presence of overactive muscles like the right sternocleidomastoid (SCM) may require additional adjustments or techniques.

Outlines

00:00

💪 Understanding the Quadratus Lumborum and its Role in Back Pain

The first paragraph discusses the quadratus lumborum (QL) muscle, which is often implicated in back pain but is misunderstood. It emphasizes that the QL is part of a larger muscle complex around the pelvis and diaphragm, not operating in isolation. The speaker introduces the concept of inhibition versus stretching, explaining that stretching does not provide regulatory feedback to the brain, whereas inhibition is a neurological process where the brain learns to reduce overactivity in the QL. The QL's relationship with the psoas muscle is highlighted due to their shared attachment points on the lumbar vertebrae and the 12th rib. The importance of considering the diaphragm's size differences in the right and left sides is also introduced, as it affects the muscular forces on the lumbar spine.

05:02

🌐 The Impact of Diaphragmatic Imbalance on Posture and Muscle Function

This paragraph delves into the consequences of the right and left diaphragm's size differences on posture and muscle function. It describes the left AIC (Anterior/Internal/Caudal) pattern, where the left pelvis moves forward and the right side moves back, causing an imbalance in the forces exerted by the QL and psoas muscles on each side. The paragraph explains how this pattern leads to a state of compression on the right side and extension on the left side, affecting breathing and muscle activation. The speaker discusses the need to consider these imbalances when addressing muscle issues and emphasizes that a simple stretch is not sufficient to correct these complex postural and breathing patterns.

10:03

🧘‍♂️ Inhibitory Techniques for Addressing Muscle Imbalances

The final paragraph focuses on the application of inhibitory techniques to address the overactivity of the right QL and diaphragm. It describes a specific technique where the individual lies on their left side to elongate the right side of the body and compress the left, promoting proper breathing and muscle activation. The speaker explains that this technique is not just about stretching but about teaching the brain to use the body differently to reduce inappropriate muscle activity. The paragraph also mentions potential challenges and the need for individual-specific approaches, as well as the importance of pairing inhibitory techniques with activities that strengthen the left side musculature.

Keywords

💡Quadratus Lumborum (QL)

The Quadratus Lumborum (QL) is a muscle located in the lower back, often implicated in back pain, particularly in the sacroiliac joint and lower back pain in general. In the video, the QL is described as misunderstood because it does not operate in isolation but is part of a larger muscle complex. The script emphasizes the importance of understanding the QL's role in conjunction with other muscles, such as the diaphragm and psoas, rather than focusing on it alone.

💡Inhibition Technique

An inhibition technique is a neurological process that teaches the brain to stop using a muscle inappropriately. In the context of the QL, the script explains that simply stretching the muscle is not beneficial because it lacks regulatory feedback to the brain. Inhibition, on the other hand, involves a neurological event where the brain learns to turn off the overactivity of the QL, which is often related to breathing patterns.

💡Psoas Muscle

The psoas muscle is a significant muscle that works in conjunction with the QL due to their shared attachment points on the lumbar vertebrae. The script discusses the importance of considering the psoas when addressing issues with the QL, as they both influence the positioning of the pelvis and spine. The psoas muscle's role is highlighted in the context of the left AIC pattern, where it contributes to the body's asymmetrical posture.

💡Diaphragm

The diaphragm is a muscle involved in the breathing process and has a direct impact on the functioning of the QL and psoas muscles. The script explains that the right and left diaphragms are not the same size, leading to an imbalance in the muscular forces acting on the lumbar spine. This imbalance is crucial in understanding the left AIC pattern and the need for proper diaphragmatic breathing to prevent overactivity of the QL.

💡Left Anterior Iliac Crest (AIC) Pattern

The Left Anterior Iliac Crest (AIC) pattern is a posture pattern discussed in the script where the left side of the pelvis is forward, and the right side is back, with the entire pelvis and lumbar spine oriented to the right. This pattern affects the functioning of the QL and psoas muscles on each side, leading to an asymmetrical state of compression and extension in the body.

💡Breathing

Breathing is a central theme in the script, particularly diaphragmatic breathing, which is essential for the proper functioning of the QL and psoas muscles. The script emphasizes that if the diaphragms are not functioning equally, it can lead to overactivity of the QL on one side and underactivity on the other, contributing to postural imbalances.

💡Postural Restoration

Postural restoration is a concept in the script that refers to correcting imbalances in the body's posture, particularly those related to the pelvis, spine, and rib cage. The script discusses how the left AIC pattern and the associated breathing patterns can lead to postural imbalances that need to be addressed through inhibition techniques and targeted exercises.

💡Iliacus Muscle

The iliacus muscle is part of the muscle complex in the pelvic region that works alongside the QL and psoas. The script mentions the iliacus in the context of the left AIC pattern, where it contributes to the positioning of the pelvis and the overall posture of the body.

💡Pelvic Floor Muscles

Pelvic floor muscles are essential for supporting the pelvic organs and contributing to posture and stability. In the script, these muscles are discussed in relation to the left AIC pattern and the imbalances that occur when the diaphragms are not functioning symmetrically.

💡Neurological Event

A neurological event, as mentioned in the script, refers to a learning process in the brain that leads to a change in muscle activity. In the context of the QL, a neurological event is necessary for the brain to understand why it needs to stop using the QL inappropriately, which is a key aspect of the inhibition technique.

💡PRI (Postural Restoration Institute)

The Postural Restoration Institute (PRI) is an organization that specializes in postural restoration techniques. The script frequently references PRI concepts and techniques, such as the left AIC pattern and the importance of diaphragmatic breathing, in explaining how to address issues related to the QL and overall posture.

Highlights

The quadratus lumborum (QL) is often implicated in back pain but is misunderstood as it operates as part of a larger muscle complex.

Focusing solely on the QL can lead to overlooking the interconnectedness with surrounding muscles, including the diaphragm.

Inhibition techniques are introduced as a neurological process to teach the brain to regulate muscle activity, unlike stretching which lacks regulatory feedback.

The QL and psoas muscles share a common origin point and must be considered together due to their interconnected function.

The diaphragm's size asymmetry affects the muscular forces on the lumbar spine, leading to the left AIC pattern commonly seen in posture.

The left AIC right BC pattern describes a posture where the pelvis and lumbar spine are oriented to the right, affecting muscle states on each side.

Breathing mechanics play a crucial role in muscle balance, with diaphragmatic breathing being key to preventing overactivity of the QL.

The right and left sides of the body have different muscle states during inhalation and exhalation, impacting posture and muscle function.

Inhibition of the QL involves a neurological event to teach the brain to stop using the muscle inappropriately, primarily for breathing reasons.

Techniques to inhibit the QL are demonstrated, emphasizing the need to consider the entire body's posture and muscle balance.

The importance of individualizing treatment based on body tightness and muscle imbalances is highlighted for effective QL inhibition.

The role of the right internal obliques and the right QL as exhalation muscles is contrasted with the left side's inhalation state.

The technique for inhibiting the right QL involves elongating the right side and compressing the left, requiring proper positioning for effectiveness.

The necessity of pairing inhibitory techniques with activities that strengthen the left side musculature for balanced body function is discussed.

The intricacies and subtleties of performing the QL inhibition technique correctly are emphasized, including the importance of neck positioning.

The transcript concludes with a reminder that while the technique may seem simple, it requires a comprehensive approach considering individual body specifics.

Transcripts

one of the most misunderstood muscles in

the human body is the quadratus lumborum

or the ql and the ql is always

implicated in back pain particularly SI

joint pain and just lower back pain in

general

the problem is when people fixate on the

ql they're missing the bigger picture

the quadratus lumborum does not operate

individually

it is part of a bigger complex of

muscles that surround the pelvis and of

the abdominals and more importantly of

the diaphragm so at the end of this

video I'm going to show a ql inhibition

technique and inhibition is different

than a stretch stretching is dumb it's

not dumb in the sense that you shouldn't

do it's dumb to stretch it's it's dumb

in the sense that it doesn't teach the

brain anything there's no regulatory

feedback

to that brain from the ql and from the

larger system in general

inhibition is a neurological process the

brain learns something new so to inhibit

or turn off inappropriate overactivity

of a ql

you need to have a neurological event

the brain needs to learn and understand

why it needs to stop using that ql

inappropriately because that's what hap

what's what that's what's happening and

it's happening primarily for breathing

reasons the one muscle of primary

importance that you have to consider

along with the ql is the psoas muscle

and it's because they share a common

origin point now there is no real origin

and insertion we just have insertion

points the brain does not distinguish

between what's the origin what's the

insertion it's just insertion

now the Q the ql and the diaphragm the

ql on the psoas share

insertion points on lumbar vertebrae one

through well I don't have them on here

because the skeleton doesn't have it but

one through four so basically at the

bottom and you can see in the picture in

this diagram that there's you can see

how it would be kind of connecting in

the same area

and then the ql attaches to the top of

the ilium on each side so you have two

remember

the psoas

also

because it's on the lumbar spine

it comes through the pelvis and attaches

to the femur in the front because they

both act on these lower lumbar vertebrae

the transverse processes

so these edges here

of the lower vertebrae and then the ql

also attaches to the bottom floating rib

the 12th rib this is not an accurate mod

it doesn't have the the fake the false

ribs as they call them but the ql also

attaches to the bottom most the 12th rib

and because of that they work in

conjunction but not only that so you

can't simply try to stretch a ql without

taking into account what the psoas is

doing but there's a bigger picture that

people are still missing if you're still

with me in this video could you like the

video or comment or share it or

subscribe it would help quite a bit

thanks now as you see here I placed a

picture of the right diaphragm and the

left diaphragm on top of

the ql

and soas and iliacus and pelvic floor

area so that's what's on top and you'll

notice that the right diaphragm in the

left diaphragm are not the same size and

this is the big picture because of that

bigger right diaphragm the muscular

forces acting upon the lumbar spine

which the ql and the psoas attached to

are not equal on both sides there's

greater forces coming from the right

diaphragm on the lumbar spine than there

is on the left side and this is the

reason we have this thing called the

left AIC pattern that shows up

constantly where the left side of the

pelvis is forward the right side is back

and the entire pelvis is oriented to the

right along with the lumbar spine that

means that the qls on each side and the

psoas muscles on each side and the

iliacus on each side and the pelvic

floor muscles on each side are not doing

the same exact thing

if we go back to the previous

diagram you'll see I wrote inhaled State

decompressed for the left side an

exhaled State compressed on the right

side so what you're going to see happen

and hopefully the views aren't too

confusing what happens in this left AIC

pattern is when that pelvis comes

forward on the left and back on the

right and orients the pelvis to the

right and the lumbar spine to the right

that shifts our body weight over to the

right side it will also bring the rib

cage down on the right side this is what

posture restoration calls the left AIC

right BC pattern

in this position the right side of the

rib cage the right side of the rib cage

mean the right abdominal wall the right

intercostals are in a state of

compression they're in a state of

exhalation so everything on the right

side is being compressed and tightened

everything on the left side is being

pulled apart and forward into a state of

extension they are in an inhaled state

so if you take a breath in

that's what you're in on the left side

on the right side you're in a state of

exhalation

inhalation on the left

air goes up into the left chest

exhalation on the right

you're getting air out on the right side

so we have an issue of right-sided

lean or body weight that PRI calls left

AIC right BC pattern which means the qls

on each side along with the psoases on

both sides and the iliac is on both

sides and the pelvic diaphragm on both

sides and then the right diaphragm and

the left diaphragm are not in the same

state so you can't approach them the

same exact way you have to take into

account what this left psoas is doing

the left so s is conspiring with the

white ql to bring the pelvis forward on

the left and Orient the entire body to

the right so if you're trying to Simply

stretch a ql muscle that's meaningless

to the brain because you have all this

other musculature that is positioning

our body it's a position issue that is

positioning our pelvis to the right our

body weight to the right our rib cage

down on the right which is creating a

different state of being on both sides

so you simply can't just stretch the ql

and hope that everything will result of

you have to change this situation you

have to be able to inhibit the left

psoas turn it off by bringing the pelvis

to the left opening up the right side

with air and compressing the left side

so the left side has to compress and the

right side has to decompress with the

pelvis turning to the left because you

are living compressed on the right

pelvis turned to the right and this is

how we're existing and that's when you

see the left shoulder higher than the

right this is everything that PRI talks

about if you don't know what PRI is this

you'll have to watch my whole channel is

about pure eye

but this patterned position of the body

of the pelvis in the rib cage and

remember the diaphragms this is a

breathing issue if you're not

diaphragmatically breathing with both

diaphragms your ql on the right is going

to be overactive as an exhaler and it's

working with the right ABS to do that

the right internal obliques in

particular so the right internal

obliques and the right ql are working as

exhalation muscles on the left side you

have no left internal obliques and your

left ql is not being used appropriately

for exhalation it's stuck in a state of

inhalation so the left side has to close

and PRI is called the left DOA

and that is the technique that I'm going

to show when someone lies down on my

table you'll see when they lie on their

left side the right side is falling back

this person is falling backwards when

they lie on their right side they are

not falling backwards that's just an

example of someone well in that position

in the picture on the left that

individual will have an overactive ql on

the right side along with the overactive

right diaphragm which is pulling their

body back on the right that's why you

see this individual kind of falling back

on the right that doesn't happen on the

opposite side and this is the difference

between someone who has an overactive

right diaphragm and overactive right

abdominal wall an overactive right ql

before the session starts and then

afterwards he lies down he's perfectly

even we inhibited we we stretched if you

want to call stretch but that's not

really what it is it's an inhibition we

taught that individual's brain to get

their pelvis to the left to compress the

left side and open up the right side

with air which is what turns off the ql

on the right side and turns on the ql

appropriately on the left side you don't

have to strengthen the left side you

need to be able to Exhale and get your

left Z away your left ABS on the left

side that's what you need to do for the

left ql

and that's the result at the end of the

session so if you look at this position

that I'm lying in uh I'm lying on my

left side my right side is being

elongated

my right leg is moving away from the

right shoulder everything on the left

side is being

shortened compressed remember the right

side needs to decompress and lengthen

the left side needs to compress and

shorten in order to get your body on the

left side and open up the right side

with air so in the video I just switch

directions so I'm facing you and what

you're going to see is that I bring my

right hip forward there I go I bring my

right hip forward and then I reach with

that right leg and I just elongated the

entire right side of my body and then

I'm just breathing into the right side

of the rib cage while my left side stays

compressed my left shoulder and my left

hip are closer together and I'm

breathing into that right side of my rib

cage and my right leg is higher than my

right hip so that is a right ql

inhibition technique a neurological

event so your brain is associating

elongation of the right side

it is associating it with compression of

the left side and the left zoa so you're

breathing with your left diaphragm and

the left diaphragm is putting air into

the right side of the chest so that is a

neurological event because the brain is

now learning how to use the body in a

different position so that it can turn

off the inappropriate activity that's

why inhibition inhibitory technique a

PRI inhibitory technique is so much

different than a meaningless stretch

because the stretch your brain doesn't

learn anything you can stretch but it's

meaningless to your brain and that's the

big difference that's what people are

missing

this also inhibits the psoas on the left

side now there's a bunch of caveats to

this that is not a simple it seems

simple but some people won't be able to

do it because of the following reasons

some people may be too unstable in in

their left hip they need they may need

to work on building you know using their

left hamstring first their left adductor

first

they meet they may need to learn how to

shift their pelvis to the left first

before they can start to open up the

right side of the rib cage it's never

just one side or the other that's the

other thing you have to remember

both sides empower the other side right

side has to function left side has to

function and when they're both

functioning optimally they allow the

other side to function optimally so some

people are just too tight in other areas

of their body for this to work

appropriately so it may work for you it

may not work perfectly for you because

you might be too tight in other areas

that's why with PRI everything is very

individual specific to the individual

you can find this technique on the PRI

website that's why I'm actually showing

it because it's freely available

if you look at their webinar on

breathing in Cova times it's part it's

there there's other techniques also

but just realize just because it seems

Easy A lot of people won't be able to do

it if they have overactivity of the

right SCM or this TMCC pattern that we

talk about in PRI might not work

they simply people might just not do the

technique correctly they might not be in

the right position so there's a lot of

intricacies and subtleties these

techniques oh the other thing is you

have to have pillows underneath your

head to keep your neck bent to the right

it has to if the neck is bent to the

left it's not going to work because this

right SCM will be overactive in that

position to turn that SCM off you have

to lift that left the side the head up

on the left side

so that you're not over using that right

STM so without those towels that

technique will probably not work so a

towels or a pillow to keep that side

that next side bent to the right a lot

as you're getting left abs and reaching

with that right leg so all these things

have to come together to produce the

outcome that we're looking for so this

this technique is purely inhibitory it's

not very active so what you may want to

do if you use this technique is then

pair it with

uh activities that will strengthen the

musculature on the left side the left

hamstring so any 90-90 techniques for

the left hamstring the side lying

adductor pullbacks where you're learning

to use your left inner thigh anything

that's using the left hip musculature

you could after you do this you could

use the left hip musculature to

complement this technique because

getting the right side to open up is

again kind of meaningless unless you're

pairing it with a left side that is

becoming more active

because that's what we need to do we

have to get off our right side and get

onto our left side and then go back and

forth but the biggest challenge is

getting off the right side and getting

the process started of reincorporating

your left hip musculature into your life