腰方肌怎么了

Quadratus Lumborum

Quadratus lumborum

腰部深层极常见

原图集里没有这块肌肉，这一块是按腹壁和腰背的位置补上的，可以直接点。

这块肌肉是什么

连接第12肋骨、腰椎横突与髂嵴的深层四边形肌肉，参与腰椎侧屈、骨盆稳定和辅助呼吸。

为什么会不舒服

长时间跷二郎腿或单侧负重导致骨盆倾斜；不对称坐姿；单肩背包；脊柱侧弯。

常见不适表现

"腰的侧面"刺痛（有别于正中的竖脊肌）；单侧腰痛弯向痛侧更明显；翻身起床时腰侧疼痛；严重时疼痛放射至髋和臀部。

缓解方法

侧卧QL拉伸：侧卧，上方腿向前放，身体轻微后仰；坐位侧屈；改正跷二郎腿；两侧交替背包；热敷腰侧。

在三维人体上查看腰方肌

相邻的肌肉

Quadratus lumborum

Deep low back · Very common

This muscle wasn’t in the original atlas. It was added along the belly and lower back, and you can tap it.

What this muscle is

A deep four-sided muscle from the 12th rib and the lumbar transverse processes to the iliac crest. It side-bends the lower back, steadies the pelvis, and helps with breathing.

Why it gets uncomfortable

Sitting cross-legged for a long time, or carrying weight on one side, so the pelvis tilts; an uneven way of sitting; a bag on one shoulder; a spine that bends to one side.

How it usually feels

A stab on "the side of the waist," different from the erectors in the middle; one-sided low-back pain that is clearer when you bend toward the painful side; pain on the side of the waist when you roll over or get out of bed; when it is bad, pain spreading to the hip and buttock.

What helps

Side-lying stretch: lie on your side, top leg forward, body tipped slightly back. Side-bend while sitting. Stop crossing your legs. Switch which shoulder carries the bag. Heat the side of the waist.

本内容为运动健康科普，仅供参考，不构成医疗建议；不适持续或加重请及时就医。 General movement and health information, not medical advice. See a doctor if it continues or gets worse.