Dominic Stone
The erector spinae muscles are a group of muscles that run down the spine, from the base of the skull to the pelvis. They are also known as the sacrospinalis group of muscles. The erector spinae muscles are important for posture and everyday movements like twisting or bending. They are formed of three muscles: the iliocostalis, longissimus, and spinalis. Each of these muscles can be further divided into three sections. The erector spinae muscles play an important role in spinal stability and can be targeted through specific exercises to improve posture and reduce back pain.
| Characteristics | Values |
|---|---|
| What are they? | A group of muscles and tendons that run down the spine |
| Location | Alongside the spine, from the base of the skull to the pelvis |
| Composition | Three main muscles: iliocostalis, longissimus, and spinalis |
| Function | Straighten and rotate the back, control forward flexion of the thorax |
| Innervation | Lateral branches of the posterior rami of the cervical, thoracic and lumbar spinal nerves |
| Blood supply | Vertebral, deep cervical, occipital, intercostal, and lumbar arteries |
| Exercises | Planks, cat-cow, bird dog, supermans, dumbbell good mornings, barbell good mornings, back extensions |
| Related conditions | Low back pain, atrophy of the multifidus muscle |
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What You'll Learn
Erector spinae muscles and back pain
The erector spinae muscles are a group of long, thin muscles that run along both sides of the spine, from the lower back to the neck. They are also referred to as the spinal erectors. These muscles play a crucial role in spinal stability and can be a source of back pain when strained or injured.
The erector spinae muscles are divided into three groups: iliocostalis (the most lateral), longissimus (the intermediate and largest), and spinalis (the most medial). Each of these muscles has specific attachments and functions. For example, the iliocostalis muscle attaches to the ribs and can affect hip position when tight. The longissimus muscle is the thickest and longest, and the spinalis muscle is innervated by the lateral branches of the posterior rami of the cervical, thoracic, and lumbar spinal nerves.
Back pain associated with the erector spinae muscles is a common issue, with approximately 80% of people experiencing it at some point. It can be caused by various factors, such as repetitive movements, heavy lifting, poor posture, or fear of pain. When strained or overworked, these muscles can become tight and sore, making everyday activities difficult. Left untreated, erector spinae muscle pain can lead to reduced mobility and an increased risk of long-term spinal issues.
To relieve pain and tension in the erector spinae muscles, several strategies can be employed:
- Stretching: Simple stretching exercises can help relieve tension and improve flexibility.
- Strengthening Exercises: Deadlifts and other targeted exercises can strengthen the erector spinae and improve spinal stability.
- Massage: Therapeutic or deep tissue massage can reduce tension, improve recovery, and provide pain relief.
- Myofascial Release: This technique has been shown to decrease non-specific chronic low back pain and normalize the flexion-relaxation response.
- Physiotherapy: A physiotherapist can assess and address abnormal movement patterns and provide tailored treatments.
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The role of the spinalis muscles
The spinalis muscle is situated in the middle and upper back, as well as the neck, running parallel to the spine. It is the most medial of the erector spinae muscles, which also include the longissimus and iliocostalis muscles. Together, these muscles form a powerful group responsible for major movements of the spine. The erector spinae muscle group runs the length of the spine parallel to the vertebral column, occupying the intermediate layer of the back muscles.
The spinalis muscle is made up of three sections: the capitis, cervicis, and thoracis. The capitis is the most superior of these sections, the cervicis is in the middle, and the thoracis is the most inferior. The spinalis thoracis lies medial to the longissimus muscle and deep to the serratus posterior inferior, latissimus dorsi, and the inferior aspect of trapezius muscles.
The function of the spinalis muscles is to extend and laterally flex the cervical and thoracic regions of the spine. Bilateral contraction of the erector spinae muscles causes back and head extension, while unilateral contraction results in lateral flexion and rotation of the cervical, thoracic, and lumbar spines. The erector spinae muscle group also helps to stabilize the pelvis while balancing on one leg.
The blood supply to the spinalis muscles comes from the vertebral, deep cervical, occipital, intercostal, and lumbar arteries. The spinalis cervicis and capitis are supplied by the muscular branches of vertebral and deep cervical arteries, as well as descending branches of the occipital artery. The spinalis thoracis is supplied by dorsal branches of superior and posterior intercostal arteries, with the portion extending to the upper lumbar spine supplied by branches of lumbar arteries.
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The longissimus muscles
The longissimus muscle is a long, thick, and intrinsic muscle of the back. It is the longest subdivision of the erector spinae muscles. It forms the middle part of the erector spinae muscles, and is the most central muscle of the group, occupying the intermediate column. It is found on either side of the vertebral bodies, running superficial to the transversospinalis and spinalis thoracis muscles.
The longissimus muscle is divided into three parts based on their superior attachments and location: the longissimus capitis, longissimus cervicis, and longissimus thoracis. The longissimus capitis is the most cranially positioned, and it arises from the transverse processes of the first four to five thoracic vertebrae and the articular processes of the lower three to four cervical vertebrae. It inserts into the mastoid process of the temporal bone. The longissimus cervicis is the middle portion of the muscle, located between the longissimus capitis and longissimus thoracis. The longissimus thoracis is the most caudal part and the most prominent component of the erector spinae muscle group. It is divided into a lumbar and thoracic portion.
The longissimus muscle has an identical innervation to the spinalis muscle, receiving arterial blood from the branches of the vertebral, deep cervical, occipital, transverse cervical, intercostal, and sacral arteries. Its function is to extend and laterally flex the spine, and the longissimus capitis also helps to rotate the head.
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The iliocostalis muscles
The function of the iliocostalis muscle is to extend and laterally flex the spine. When contracting bilaterally, the iliocostalis muscle extends the spine, while unilateral contraction causes lateral flexion. The muscle also assists as an accessory muscle of expiration due to its insertion on the ribs.
The iliocostalis muscle is innervated by the lateral branches of the posterior rami of the cervical, thoracic, and lumbar spinal nerves. The arterial supply to the muscle is regional, with the cervicis supplied by the occipital, deep cervical, and vertebral arteries, the thoracis vascularized by the dorsal branches of the posterior intercostal and subcostal arteries, and the lumborum receiving blood from the dorsal branches of the lumbar and lateral sacral arteries.
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Exercises to strengthen the erector spinae
The erector spinae muscles are a group of muscles and tendons that run the length of the spine, from the sacrum to the base of the skull. They are also known as the sacrospinalis group of muscles. These muscles are essential for posture and everyday movements like twisting and bending. When the erector spinae muscles are weak, it can lead to back and shoulder pain and poor posture.
Seated Dumbbell Good Mornings
- Sit on the edge of a bench
- Hold a pair of dumbbells between your thighs
- Lean forward
- Lower the dumbbells to the floor
- Maintain a flat back, then raise back up
- Do 3-4 sets of 10-12 reps
Standing Barbell Good Mornings
- Stand with your feet shoulder-width apart
- Place a barbell across your shoulders with a wide grip
- Lean forward, keeping your torso straight
- Push your hips back
- Raise back up
- Do 6 reps, repeat 4 times
Planks
- Place your hands or elbows on a mat
- Step back with your feet and lift your body
- Hold your body in a straight line for 15-20 seconds
- Repeat 3-4 times
Cat-Cow
- Get into a tabletop pose
- Lower your stomach and look up
- Reverse the movement by lowering your head and arching your back to the sky
- Repeat 5-20 times
Jefferson Curls
- Stand on a workout box
- Hold your hands out in front of you, like a diver
- Starting with your head, roll forward
- Drop your head until you can't go any further
- Slowly roll back up and squeeze your glute muscles
- Do 5 reps
Supermans
- Lie on your stomach
- Lift your chest off the ground
- Reach your arms forward, or push up off your hands
- For a challenge, lift your legs
- Engage your back muscles and hold for 5 seconds
- Lower down
- Repeat 10 times
Back Squat
- Place a barbell across your shoulders
- Tense your abs
- Squat down, pushing your hips back
- Lean your torso forward
- Keep the weight in your heels
- Raise back up
- Do 6 reps, repeat 4 times
Scap Pull Down
- Anchor a resistance band above your head
- Grasp the band with both hands about shoulder-width apart
- Allow the band to pull your shoulders up, then pull your shoulders down toward your back pockets
Back Extension
- Lie face down on a mat and straighten your arms overhead
- Keep your shoulders pressed down toward your back pockets
- Squeeze your glutes and tuck your pelvis
- Activate your core as you lift your upper body and legs off the ground, keeping your head straight and your toes pointed
- Slowly lower back down to the floor
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Frequently asked questions
The erector spinae muscles are a group of muscles that straighten and rotate the back. They are also known as the sacrospinalis group of muscles.
The erector spinae muscles are located on either side of the spine, from the base of the skull to the pelvis.
The erector spinae muscles are divided into three groups: iliocostalis (the most lateral), longissimus (the intermediate and largest), and spinalis (the most medial).
The erector spinae muscles help to extend and rotate the spine, maintain posture, and facilitate everyday movements like twisting and bending. They also play a role in spinal stability.
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