Dominic Stone
The spine is a complex structure of bones, disks, joints, soft tissues, nerves, and the spinal cord. It supports the body and helps us walk, twist, and move. The back muscles support the spine and help us maintain our posture, move, and breathe. They are divided into three groups: superficial, intermediate, and intrinsic or deep muscles. The extensor muscles, attached to the back of the spine, help us stand and lift objects. The flexor muscles, attached to the front of the spine, help us bend forward, lift, and arch the lower back. The oblique muscles, attached to the sides of the spine, help rotate the spine and maintain proper posture.
| Characteristics | Values |
|---|---|
| Function | Support the spine, hold the body upright, and allow the trunk to move, twist, and bend |
| Muscle Groups | Superficial (Extrinsic), Intermediate, Intrinsic (Deep) |
| Superficial Muscles | Latissimus Dorsi, Trapezius, Rhomboids, Serratus Anterior |
| Intermediate Muscles | Serratus Posterior Superior, Serratus Posterior Inferior |
| Intrinsic Muscles | Transversospinales |
| Other Related Muscles | Hamstring, Abdominal, Oblique, Erector Spinae, Gluteal |
| Related Issues | Back Pain, Muscle Spasms, Muscle Weakness, Poor Posture, Lordosis |
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What You'll Learn
The three main muscle groups
The spine is a complex structure of bones (vertebrae), disks, joints, ligaments, and muscles. It supports the body and helps us walk, twist, and move. The muscles surrounding the spine play a crucial role in maintaining spinal health and enabling various movements. These muscles can be broadly categorised into three main groups: superficial (extrinsic) back muscles, intermediate back muscles, and intrinsic (deep) back muscles.
The superficial back muscles are the ones closest to the surface, just under the skin. They help with shoulder and neck movements. These muscles include the latissimus dorsi, often referred to as the "lats." The lat muscles are the largest muscles in the upper body, starting below the shoulder blades and extending to the spine in the lower back. Superficial muscles also include the trapezius, rhomboids, and serratus anterior.
The intermediate back muscles are located just above and below the ribcage. They assist in moving the ribs, including during breathing. There are two intermediate back muscles: the serratus posterior superior and the serratus posterior inferior. The serratus posterior superior is found in the space between the shoulder blades (scapulae), while the serratus posterior inferior is situated at the bottom of the ribcage, beneath the latissimus dorsi.
The intrinsic back muscles are the deepest layer of back muscles, lying beneath the other two layers and closest to the spine. They are considered the "true back muscles." These muscles fuse with the vertebral column and include the erector spinae, which play a crucial role in holding up the spine. The transversospinalis muscle group is another deep muscle group that assists in bending the back and rotating the spine.
Understanding the anatomy of these three main muscle groups is essential for maintaining spinal health, preventing injuries, and effectively treating back pain, which is a common issue for many individuals. Strengthening these muscle groups through specific exercises can help reinforce spinal support and reduce the risk of back pain.
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Extensor muscles
The back muscles start just under the skull, covering the shoulders and running down the spine to just above the hips. They attach to bones across the body, including the vertebrae, which make up the spinal column. The back muscles can be divided into three groups or layers: superficial (extrinsic) back muscles, intermediate back muscles, and intrinsic (deep) back muscles.
The extensor muscles are attached to the back of the spine and help us stand and lift objects. They include the large muscles in the lower back, known as the erector spinae, which help hold up the spine, and the gluteal muscles. The transversospinalis muscle group is a deep group of back muscles that lie deep to the erector spinae. It consists of three major subgroups: the semispinalis, the multifidus, and the rotatores. These muscles assist in bending the back posteriorly when contracted bilaterally. When unilateral contraction occurs, they assist with lateral bending and rotation.
The erector spinae is a set of deep muscles that run obliquely from the upper thoracic and lower cervical transverse processes up to the spinous processes to C2. The multifidus cervicis, one of the deep muscles of the erector spinae, stabilizes the cervical spine and regulates the anterior shear of each segment. These muscles run laterally, originating from ribs 3 through 6 and running up and into the transverse processes of C4 through C6. The iliocostalis cervicis is positioned to assist in cervical rotation to the same side.
The intrinsic back muscles, or true back muscles, are located deep to the extrinsic muscles, separated by the thoracolumbar fascia. These muscles are closest to the spine and include the rhomboids, which connect the shoulder blades to the spine, and the trapezius muscles, which start at the neck and extend down to the lower back in a V shape.
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Flexor muscles
The spine is made up of 33 individual bones stacked on top of each other, forming the spinal column. This structure provides the main support for the body, allowing us to stand upright, bend, and twist while protecting the spinal cord. The muscles, tendons, and ligaments surrounding the spine play a crucial role in spinal health and function.
Maintaining strong flexor muscles is essential for spinal health and stability. Weak or imbalanced flexor muscles can contribute to increased curvature in the spine, potentially leading to discomfort or pain. Additionally, tight muscles in the back of the thighs can impact the position of the pelvis, thereby affecting spine movement and posture.
Overall, flexor muscles play a critical role in spinal function, allowing us to bend and move while also supporting the trunk and maintaining posture. Their health and strength are integral to overall spinal health and stability.
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Oblique muscles
The back muscles are divided into three groups: superficial (extrinsic), intermediate, and intrinsic (deep). The obliques are a group of muscles attached to the sides of the spine and are categorised as flexor muscles. The oblique muscles are further divided into external and internal obliques.
The external oblique muscle is the largest and outermost of the three flat abdominal muscles of the lateral anterior abdomen. It is situated on the lateral and anterior parts of the abdomen and is broad, thin, and irregularly quadrilateral. The external oblique is not visible in most humans due to subcutaneous fat deposits and the small size of the muscle. It arises from eight fleshy digitations, each from the external surfaces and inferior borders of the fifth to twelfth ribs (lower eight ribs). These digitations are arranged in an oblique line that runs inferiorly and anteriorly, with the upper digitations attached close to the cartilages of the corresponding ribs and the lowest attached to the apex of the cartilage of the last rib. The external oblique functions to pull the chest downwards and compress the abdominal cavity, increasing intra-abdominal pressure. It also performs ipsilateral (same-side) side-bending and contralateral (opposite side) rotation: the right external oblique would side-bend to the right and rotate to the left, and vice versa.
The internal oblique muscle functions similarly to the external oblique but rotates ipsilaterally. It is just deep to the external oblique muscle and is supplied by the ventral branches of the lower six thoraco-abdominal nerves and the subcostal nerve on each side. The cranial portion of the internal oblique is supplied by the lower intercostal arteries, while the caudal portion is supplied by branches of either the deep circumflex iliac artery or the iliolumbar artery.
Strains and tears in the oblique muscles, also known as side strain, often occur in sports such as baseball and cricket, which require repetitive twisting and overarm movements. Oblique strains can also occur during certain throwing, twisting, or swinging motions that overextend the muscle and cause tears. Conservative treatment usually leads to a full recovery within a few weeks. To reduce the risk of oblique strains, it is recommended to incorporate a balanced fitness regime that includes cardio, strength training, and flexibility work, introduce new moves and exercises slowly, perform a full warm-up before exercising, and stretch gently and slowly.
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Stress and its impact
The back muscles are a large and complex group of muscles that support the torso, enable movement, and help with breathing. They start from the neck, cover the shoulders, and run down the spine to just above the hips. The extensor muscles, attached to the back of the spine, help us stand and lift objects. The flexor muscles, attached to the front of the spine, allow us to bend forward, flex, and arch the lower back. The oblique muscles are attached to the sides of the spine.
Stress can have a significant impact on the spine and the surrounding muscles. When stressed, the body releases hormones such as adrenaline and cortisol, which can cause the muscles around the spine to tense and spasm. This tension can lead to inflammation, stiffness, and pain in the neck, shoulders, and back. Chronic stress can cause long-lasting inflammation and chronic pain throughout the body.
During stressful periods, people often become more sedentary, spending long hours sitting at a desk, which can further strain the spine and low-back muscles. Stress can also cause changes in breathing patterns, leading to strain and tension in the mid-back. Additionally, elevated cortisol levels can lead to loss of muscle mass and increased fat accumulation, further impacting spinal strength and mobility.
To manage stress-related spine issues, it is essential to address the stress itself. Mental health practices such as daily affirmations, journaling, meditation, and deep breathing techniques can help relieve stress. Additionally, physical activity and specific stretches can help reduce stress and improve spine health and flexibility. A healthy diet and weight management are also crucial in reducing pressure on the spine and improving posture.
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Frequently asked questions
The extensor muscles are attached to the back of the spine and enable actions like standing and lifting objects. These muscles include the large paired muscles in the lower back, called erector spinae, which help hold up the spine and the gluteal muscles.
The flexor muscles are attached to the front of the spine and enable bending forward, lifting, and arching the lower back. The oblique muscles are attached to the sides of the spine and help rotate the spine and maintain proper posture.
The intrinsic or deep muscles are those that fuse with the vertebral column. They are also called the true back muscles.
