Logan Steele
The iliocostalis muscle is a deep back muscle that is part of the erector spinae muscle group. It is divided into three regional parts according to their origin: iliocostalis cervicis, iliocostalis thoracis, and iliocostalis lumborum. The function of the iliocostalis muscle is to extend the spine when contracting bilaterally and to laterally flex the spine when contracting unilaterally. This muscle can be felt running parallel to the spine and is vital for allowing free movement of the spine. To feel the iliocostalis muscle, one can perform various exercises that target this muscle group, such as trunk lateral bending exercises, prone extension exercises, and foam rolling.
| Characteristics | Values |
|---|---|
| Muscle Group | Erector Spinae |
| Components | Iliocostalis, Longissimus, and Spinalis |
| Muscle Type | Dorsal |
| Muscle Function | Extends and Laterally Flexes the Spine |
| Muscle Origin | Iliac Crest, Sacrum, Thoracolumbar Fascia, and Spinous Processes of Vertebrae |
| Innervation | Lateral Branches of Posterior Rami of Cervical, Thoracic, and Lumbar Spinal Nerves |
| Arterial Supply | Occipital, Deep Cervical, Vertebral, Dorsal Branches of Posterior Intercostal and Subcostal Arteries |
| Exercise for Pain Relief | Swiss Ball, Foam Roll, and Stretching |
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What You'll Learn
Iliocostalis cervicis
The iliocostalis cervicis is a deep back muscle located in the neck region. It is part of the erector spinae muscle group, which also includes the longissimus and spinalis muscles. The erector spinae is the most powerful extensor of the back, allowing free movement of the spine.
The iliocostalis cervicis arises from the angles of the third to sixth ribs and attaches to the transverse processes of the C4 to C6 vertebrae. It is responsible for laterally flexing and extending the lower cervical region of the spine. When contracting bilaterally, it extends the spine, and when contracting unilaterally, it laterally flexes the spine.
The iliocostalis cervicis is innervated by the dorsal rami of the upper thoracic and lower cervical spinal nerves, specifically C6-C8. It receives its arterial supply from the occipital, deep cervical, and vertebral arteries.
In terms of function, the iliocostalis cervicis helps to maintain an erect posture and stabilizes the vertebral column during flexion in the upper torso. It acts in contrast to the abdominal muscles and opposes the force of gravity. When used unilaterally, it functions as a lateral flexor and same-side rotator.
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Iliocostalis thoracis
The iliocostalis thoracis is a deep back muscle that is part of the erector spinae muscle group. It is the middle portion of the iliocostalis muscle, which also includes the iliocostalis cervicis and iliocostalis lumborum. The erector spinae muscle group is made up of three muscles: the iliocostalis, longissimus, and spinalis. These muscles work together to produce movements of the vertebral column, such as extension and lateral flexion.
The iliocostalis thoracis muscle originates from the angles of the seventh to twelfth ribs and inserts onto the angles of the first to sixth ribs and the transverse process of the C7 vertebra. The fibres of this muscle travel superiorly along the upper back region. There can be variations between individuals in the origin and insertion sites of the iliocostalis thoracis muscle.
The function of the iliocostalis thoracis is to extend and laterally flex the thoracic spine. This muscle is activated when you bend your back, rotate your spine, straighten your back, and shift your pelvis. Injury or dysfunction in the iliocostalis thoracis may cause pain in the upper back near the shoulder blades, chest pain, or, more rarely, pain in the upper abdominal region away from the midline. Strain of this muscle can occur when lifting heavy objects or rotating the spine while lifting.
To feel the iliocostalis thoracis muscle, you can locate it in the upper back region, between the seventh to twelfth ribs and the first to sixth ribs. It is situated deep to the fleshy section of the serratus anterior muscle. You may be able to feel this muscle when you bend or rotate your spine, as it is activated during these movements.
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Iliocostalis lumborum
The iliocostalis muscle is one of the three erector spinae muscles, alongside the longissimus and spinalis muscles. The erector spinae muscle group is responsible for flexing and extending the spine. The iliocostalis muscle is horizontally divided into three regional parts according to their origin: the iliocostalis cervicis, iliocostalis thoracis, and iliocostalis lumborum.
The focus here is on the iliocostalis lumborum, which is the lower (lumbar) portion of the iliocostalis muscle. The word "iliocostalis" comes from the Latin "ilium," meaning "flank or groin," and "costa," meaning "rib." "Lumborum" comes from the Latin "limbus," meaning "loin." So, iliocostalis lumborum can be translated as "the muscle between the groin, or flank, and the ribs in the loin region."
The lumbar part of the iliocostalis lumborum originates from the lateral crest of the sacrum, the medial end of the iliac crest, and the thoracolumbar fascia. It courses superiorly and inserts into the transverse processes of vertebrae L1-L4 and the adjacent part of the middle layer of the thoracolumbar fascia. The muscle fibres are arranged so that those attaching to L1 are the most superficial and medial, while those inserting to L4 are the deepest and most lateral.
The thoracic part of the iliocostalis lumborum originates from the same site as the lumbar part, forming an aponeurotic sheath over the lumbar part. The fibres course superiorly over the back and insert into the angle of ribs 5-12, laterally to the iliocostalis thoracis. The muscle fibres of the thoracic part are arranged so that those attaching to the fifth rib are the most medial and inferior, while those inserting to the twelfth rib are the most lateral and superior.
Injury to the iliocostalis lumborum may cause pain in the lower back, buttocks, or, rarely, the lower abdomen. Daily activities that may lead to injury include lifting heavy objects, rotating while lifting, or sitting immobile for extended periods. A significant strength imbalance between the abdominal and lumbar muscles can result in lumbar hyperlordosis, or "swayback," which can be corrected through targeted stretches and exercises.
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Stretches and exercises
The iliocostalis muscle is a deep back muscle that is part of the erector spinae muscle group. It spans the entire back, from the neck to the pelvis. The muscle is divided into three regions: cervical, thoracic, and lumbar.
- Sit on a stability ball and step forward to lower your back onto the ball. Place the ball directly under your shoulder blades and open your arms to the sides to increase the stretch.
- Lie on your stomach on a Swiss ball with your arms straight in front, below shoulder level. Squeeze your shoulder blades together as you raise your arms parallel to the floor in an "I" position, keeping your thumbs up and your shoulders and neck relaxed.
- Lie on your stomach on a Swiss ball with your arms bent to 90 degrees below shoulder level in a "W" position. Squeeze your shoulder blades together and raise your arms parallel to the floor, palms facing down, keeping your shoulders and neck relaxed.
- Lie sideways on a foam roller. Put your top leg back and the bottom leg forward to ensure stability. Raise the top arm overhead and drop the bottom arm down. Hold the stretch position.
- Lie on the floor over a foam roller or rolled towel with the roll perpendicular to your body, knees bent, and interlaced hands supporting the back of your head. Start with the roll at the tightest level of your spine. Keep your lower core activated, your low back curled, and your chin tucked. Drop back over the foam roll, creating an arch in your mid-back to mobilize the stiff area. Be sure not to arch your low back or neck.
- Sit on the floor with your fingers clasped behind your neck and your elbows together in front of you. Your knees should be bent. First, slump, then lean the affected part of the thoracic spine against the seat of the chair so that the lower vertebrae to be mobilized are supported. Slowly relax backward over the seat of the chair as far as you can comfortably stretch. Keep your elbows close together and try not to arch your lower back.
- Sit on a chair with your back in a neutral position (slightly arched) and your chin tucked in. Turn your upper body to one side, moving at the middle back. Take a deep breath in to enhance the stretch and go a little further. Hold the position for the recommended time.
- Sit upright in reverse on a chair (with the backrest in front of you). Place your hands behind your shoulders. Perform an extension of the thoracic spine region by pushing your chest forward and your shoulders backward.
- In a prone lying position, tuck your chin in and lift your head and thorax off the plinth. To progress, vary the arm position or add resistance with handheld weights.
These exercises can help target and stretch the iliocostalis muscle, aiding in injury recovery and improving back strength and flexibility.
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Erector spinae muscle group
The erector spinae muscle group is a group of muscles that run parallel to the spine, allowing for free movement of the spine. These muscles are the most superficial of the posterior trunk muscles, ascending vertically on either side of the vertebral column. The erector spinae muscles are made up of three groups of muscles, from lateral to medial: the iliocostalis, the longissimus, and the spinalis.
The iliocostalis muscles are the most lateral components of the erector spinae group. They are divided into three regional parts according to their origin: iliocostalis cervicis, iliocostalis thoracis, and iliocostalis lumborum. The iliocostalis cervicis arises from the angles of ribs 3-6 and inserts into the transverse processes of vertebrae C4-C6. The iliocostalis thoracis originates from the angles of ribs 7-12 and attaches to the angles of the upper six ribs and the transverse process of vertebra C7. The iliocostalis lumborum is divided into lumbar and thoracic parts, with the lumbar part originating from the lateral crest of the sacrum, medial end of the iliac crest, and thoracolumbar fascia, and inserting into the transverse processes of vertebrae L1-L4.
The longissimus muscles are the central erector spinae muscles and are the thickest and longest. They are divided into three regional groups: longissimus capitis, longissimus colli, and longissimus thoracis. The longissimus thoracis is the largest of the erector spinae muscles. The longissimus capitis originates from the transverse processes of vertebrae C4-T5 and inserts into the mastoid process of the temporal bone. The longissimus colli extends between the transverse processes of vertebrae T1-T5 and transverse processes of vertebrae C2-C6.
The spinalis muscles are the most medial erector spinae muscles and are innervated by the lateral branches of the posterior rami of the cervical, thoracic, and lumbar spinal nerves. They are also divided into three regional groups, from superior to inferior: spinalis capitis, spinalis cervicis, and spinalis thoracis. The spinalis capitis originates from the spinous processes of C7-T1 vertebrae and inserts into the midline of the occipital bone.
The erector spinae muscles function to stabilise the vertebral column and control forward flexion of the thorax. Bilateral contraction of these muscles causes back and head extension, while unilateral contraction causes lateral flexion and rotation of the vertebral column and head. These muscles are important for maintaining posture and performing common antigravity activities such as maintaining an upright posture or lifting objects from the floor.
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Frequently asked questions
The Iliocostalis muscle is a deep back muscle that is part of the erector spinae muscle group. It lies over the posterior surface of the thoracic cage and spans the entire back, from the neck to the pelvis.
The functions of the Iliocostalis muscle are to extend the spine during bilateral contraction and to laterally flex the spine during unilateral contraction. It also assists in respiration as an accessory muscle of expiration.
The Iliocostalis muscle can be felt running parallel to the spine. It is divided into three regional parts according to their origin: Iliocostalis cervicis, Iliocostalis thoracis, and Iliocostalis lumborum. The muscle bulk formed by this group can be felt beneath the skin.
Some exercises to stretch the Iliocostalis muscle include:
- Lying face down on a mat with arms behind the head and chin tucked in, then lifting the upper body by pulling the shoulder blades together.
- Lying on the stomach, facing down with arms overhead and elbows bent, then lifting the elbows and hands off the surface while pulling the shoulder blades together and downward.
- Lying on the stomach with hands together behind the back and arms straight, then lifting the head and trunk as high as possible while pulling the shoulders back and tucking the chin.
