GENERAL INFORMATION
The erector spinae is a group of muscles and tendons that run vertically along the sides of the vertebral column. These muscles are crucial for maintaining an upright posture and facilitating various back movements, such as extending and rotating the spine. Additionally, they play an essential role in maintaining proper posture. Moreover, the erector spinae contributes significantly to the overall stability of the back, particularly during dynamic activities and heavy lifting. Furthermore, these muscles help to prevent injuries by ensuring that the load on the spine is distributed evenly.
The muscles that make up the erector spinae include:
- Iliocostalis lumborum
- Iliocostalis thoracis
- Iliocostalis cervicis
- Longissimus thoracis
- Longissimus cervicis
- Longissimus lumborum
- Spinalis thoracis
- Spinalis cervicis
- Spinalis lumborum
ORIGIN
The erector spinae muscle group originates from various points along the spinal column. Specifically, these origin points include the posterior part of the iliac crest. Additionally, the muscles extend from the posterior sacrum, as well as the sacroiliac ligaments. Furthermore, the origins encompass both the lumbar and lower thoracic vertebrae.
INSERTION POINT
These muscles are inserted into several points. Specifically, the insertion points include the upper three or four ribs, the transverse processes of the thoracic vertebrae, and the spinous processes of the cervical and lumbar vertebrae.
MAJOR ARTERIES
The erector spinae muscles are primarily supplied by the posterior branches of the spinal arteries and the posterior intercostal artery.
NEURAL INNERVATION
Furthermore, the erector spinae is innervated by the dorsal rami of the spinal nerves.
TRIGGER POINT
Trigger points for the erector spinae are generally located within the muscle belly along the spine. These can be targeted through techniques like massage or pressure for pain relief. Specifically, a trigger point in the erector spinae can cause pain and tightness in the lower back and upper thigh.
CONCENTRIC FUNCTION
The erector spinae muscles assist in extending the vertebral column, which allows you to bend backwards. Moreover, they also contribute to lateral flexion, rotation of the spine, and maintaining proper posture.
ECCENTRIC FUNCTION
These muscles control the speed and direction during the flexion of the vertebral column, such as when bending forward or to the sides. Furthermore, during exercises such as deadlifts and good mornings, they are critically involved.
ISOMETRIC FUNCTION
When sitting, standing upright, or carrying a heavy load, the erector spinae muscles work isometrically to maintain the stability of the spine and to maintain proper posture.
RELATED MUSCLES (SCIENTIFIC NAMES)
- Transversospinalis: These deep muscles assist in stabilising and rotating the vertebral column.
- Multifidus: Provides stability to the vertebrae during movement located along the spine.
- Quadratus Lumborum: Aids in lateral flexion and extension of the lumbar spine.
- Psoas Major: Assists in trunk flexion and stabilisation, as well as a deep hip flexor.
- Latissimus Dorsi: A large back muscle involved in extending, adducting, and medially rotating the arm.
- Trapezius: A major back muscle that moves, rotates, and stabilises the scapula and extends the neck.
ANTAGONIST MUSCLES
- Rectus Abdominis: Flexes the spine and stabilises the core.
- Transversus Abdominis: Compresses abdominal contents and stabilises the trunk.
- Obliques (Internal and External): Rotate and laterally flex the spine and stabilise the trunk.
- Psoas Major: Assists in trunk flexion and stabilisation, as well as a deep hip flexor.
COMMON INJURIES
- Strains: Due to improper lifting techniques or overuse, causing muscle fibre damage and pain.
- Sprains: Ligament damage from sudden movements or excessive strain.
- Muscle spasms: Sudden, involuntary contractions often due to fatigue, overuse, or improper posture.
- Lower back pain: Frequently caused by overuse, poor posture, or injury, impacting the erector spinae.
- Herniated or bulging discs: Discs pressing on nearby nerves, causing pain and potential nerve damage.
- Sciatica: Compression or irritation of the sciatic nerve causing pain that can affect these muscles.
EXERCISES FOR ERECTOR SPINAE
- Back extensions: Perform on a stability ball or Roman chair to strengthen the erector spinae muscles.
- Deadlifts: Use proper form to engage the erector spinae and other back muscles, improving strength and stability.
- Good mornings: Bend at the hips with a straight back to target the lower back and hamstrings.
- Hyperextensions: Use a hyperextension bench to strengthen the lower back muscles.
- Cable rows: Pull a cable towards you while seated to engage the back and shoulder muscles.
STRETCHES
- Child’s pose stretch: Sit back on your heels with arms extended forward, stretching the back muscles.
- Cat-Camel stretch: Alternate between arching and rounding your back to improve flexibility and reduce tension.
- Lumbar rotation stretch: Lie on your back with knees bent and rotate them to each side to stretch the lower back.
- Standing or seated forward bends: Bend forward at the hips to stretch the back and hamstrings.
- Seated spinal stretch: Sit with one leg extended and the other bent, twisting the torso to stretch the spine.