Is That a Muscle Spasm or a Gastric Issue? The Unexpected Connection Between Your Breathing and Your Lower Back

Have you ever experienced an odd constriction in your chest or a feeling that prevents you from taking a deep, full breath? Perhaps you have an uncomfortable feeling in your upper abdomen along with it, and tried an antacid because you think it must be a stomach problem. However, what if your lower back is the actual issue? We frequently see patients at Brain & Spine Physiotherapy Centre who believe their breathing problem is something else, but it's actually a problem caused by Quadratus Lumborum Muscle spasm which many people mistakenly think are related to stomach issues.

What is Quadratus Lumborum Muscle?

Each side of your lower back has a deep, square-shaped muscle called the quadratus lumborum. It joins your spine and lowest rib to your pelvis. Its primary function is to stabilise your spine and assist with sideways bending. Consider it an essential part of your core's support system.

You aren't even aware that this muscle exists when it is happy and healthy. However, it can cause a variety of issues, such as radiating pain and, surprisingly, breathing difficulties, when it gets tight, overworked, or spasms.

Causes of Quadratus Lumborum Muscle spasm

Poor Posture: Your quality of life is constantly strained when you spend hours bent over a desk, a steering wheel, or a phone.

Repetitive motions can cause overuse of muscles. Examples of these include lifting heavy objects, twisting your body repeatedly, and even playing specific sports.

Weak Core Muscles: Your QL must work harder to stabilise your spine if your other core muscles, such as your abdominals, are weak, which can cause tightness and weariness.

Unbalanced Leg Length or Pelvic Imbalance: One side of your QL may be subjected to continuous, unequal stress due to a slight variation in leg length or a tilt in your pelvis.

Sleeping on a Bad Mattress: Your QL may be forced to remain in a strained position throughout the night if your mattress doesn't offer enough support.

The Misunderstood symptoms:

The Reasons You Believe It to Be a Gastric Issue is because of the pain which may felt like it's coming from your chest or stomach when the true cause is QL spasms. This is due to:

Referred Pain: The QL muscle can "refer" pain to other parts of the body in a special way. Feelings in the front of your body, the side of your torso, or even the upper abdomen may be caused by a tight QL. This could easily be mistaken for a stomachache or indigestion.

Effect on the Diaphragm: Because the QL is attached to the lowest rib, when it contracts, it may pull on and limit the movement of your diaphragm, which is the primary breathing muscle. One may feel "blocked" or unable to take a satisfying, full breath as a result of this restriction. You might notice that you are breathing shallowly, which can exacerbate physical tension and cause anxiety.

Tension and Anxiety: The fear of not being able to breathe normally can trigger a stress reaction that makes your muscles, including your QL, even more tense, starting a vicious cycle.

An illustration of a quadratus lumborum muscle spasm that shows the lower back region that is impacted.

Techniques to relieve QL spasm

Stretching gently aims to lengthen and relax the tense muscle. Steer clear of any painful or jarring motions.

Side Bends: Place your feet shoulder-width apart. Bend slightly to the side and run your hand down your leg. Hold for 20–30 seconds while taking deep breaths. Your side should feel slightly stretched.

Cat-Cow Pose: This traditional yoga pose can help to gently stretch the QL and mobilise the spine.

Heat Therapy: The lower back can benefit greatly from the application of a warm compress or heating pad. Heat helps relax the muscle fibres and ease the spasm by increasing blood flow to the area.

Self-Massage: To relieve trigger points in the QL, use a foam roller or a tennis ball. Place the ball beneath the afflicted lower back region while lying on your back. Apply pressure by moving your body gently. Hold the pressure for 30 to 60 seconds until the tension is released if you find a particularly sensitive area.

Professional Help: If your pain is severe or ongoing, you should think about getting professional assistance. To address the problem, we at Brain & Spine Physiotherapy Centre, can offer manual therapy, stretches, and targeted exercises to release the deep knots in the QL muscle.

Concluding remarks

Think twice before grabbing the antacids the next time you experience that peculiar fusion of upper abdominal pain and difficulty inhaling deeply. Think about whether it could be an indication from your overworked quadratus lumborum. You can finally breathe a sigh of relief by realising this unexpected connection and taking easy measures to take care of this important muscle.