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HEALTH|
LOW BACK PAIN | QUADRATUS LUMBORUM BY DAN PACKMAN, LMT
The deep ‘QL’ muscles, important for both
posture and movement, are often at the
core (literally) of low back pain.
Attaching to the lower rib, lumbar vertebrae
and iliac crest, the Quadratus Lumborum
muscles stabilize the lower back and pro-
vide the basis for key movements including
side bending, flexing, lifting the hip (such
as carrying a toddler) and deep inhalation
(most people need more of this).
Quadratus Lumborum is commonly involved
in low back pain. Often the subject of a
compensation pattern, the cause typically
originates elsewhere in the kinetic chain.
Poor pelvic posture (induced by prolonged
sitting) and overuse with incorrect move-
ment patterns are popular reasons for
tight QL muscles. A properly firing QL
muscle is synergistic with the opposite
gluteal muscles, translating core strength
into forward movement. The QL muscles
must work in concert with the iliopsoas, a
deep core muscle with common attach-
ments on the lumbar vertebrae. A physical
therapist or experienced massage therapist
can demonstrate effective stretches and
strengthening exercises for the QL and
related muscles to ensure a strong core
and proper movement habits. Your low back
and hips, even knees and shoulders will
benefit from properly working Quadratus
Lumborum muscles.
Colorful Vegan
image courtesy of ekhartyoga.com
By Kelly Maer
Got Leftovers?
Try these LEFTOVER WILD RICE & BLACK BEAN BURGERS! After running stuff
through the food processor, I throw everything into a bowl & mix with oiled hands:
1 15oz can black beans (drained/rinsed
& mashed in the mixing bowl)
1 cup wild rice (processed a few times)
3/4 cup bread crumbs (1-2 slices of
bread, ground into a flour)
1/4 cup oat flour
(regular oats processed into a flour)
2 TBS walnuts (ground
into a flour)
2 TBS minced onion
2 cloves minced garlic
Big pinches of chili powder, smoked
paprika & cumin
2 tsp salsa
In an oiled or non-stick skillet, cook 7 minutes on medium heat, flip, 5 minutes
on med low, then a few more minutes each side on low until cooked through.
I used Minimalist Baker’s Easy Grillable Veggie Burger recipe as a guide for
making these: https://minimalistbaker.com/easy-grillable-veggie-burgers/
Chia-Seed-Jam
Make my WHOLE WHEAT, OAT & FLAX QUICK BREAD to have with all of those
leftovers, such as butter & cranberry jam toast, veggie burgers, hummus mashed pota-
toes...
Set oven to 350F.
Ingredients you will need are:
1/4 cup ground flax seeds (whole seeds need
to be ground in a clean coffee grinder, using
1 TBS to serve as a “flax egg”) (**see below)
1 cup soy milk (or any non-dairy milk)
2 TBS maple syrup
1 cup oats, ¾ cup coarsely ground in the
spice grinder leaving 1/4 cup of oats whole
1 cup whole wheat flour
2 tsp baking powder
1/2 tsp salt
First, take 1 TBS of the ground flax and add it to a small bowl with 3 TBS warm water.
Let sit for 5 minutes.
To a mixing bowl add flour, oats, dry flax, salt & baking powder and stir to combine. Stir
flax egg into soy milk and maple syrup then pour the wet into the dry ingredients. Stir
batter until just combined being careful not to over-mix.
Pour into a parchment-lined loaf tin. Batter will be sticky. Into oven for 30 minutes. If a
fork comes out clean when stuck through the bread, it is
done.
Looking for side dishes to make for the holidays? Try these easy traditional recipes from
It Doesn’t Taste Like Chicken: https://itdoesnttastelikechicken.com/8-traditional-
thanksgiving-christmas-sides-made-vegan/
Find The Colorful Vegan on Facebook, Instagram and Pinterest. Blog is at colorfulveg-
anfood.wordpress.com