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The lumbar spine can move axially and nonaxially in three cardinal planes: sagittal, frontal, and transverse. Rotation in the lumbar region is minimal compared to other movements. The muscles that enable lumbar rotation include the internal and external obliques, the erector spinae, and the semispinalis. The multifidus and longissimus are also intrinsic muscles that contribute to the twisting movement. Weakened muscles may decrease support for spinal movement and impair the range of motion of the trunk.
| Characteristics | Values |
|---|---|
| Muscles responsible for lumbar rotation | Internal and external oblique abdominals, multifidus, longissimus, rectus abdominis, erector spinae, semispinalis, deep posterior spinal muscles, quadratus lumborum, and psoas |
| Lumbar rotation exercises | Lumbar rotation stretch, lumbar rotation seated stretch, child's pose with side bend stretch |
| Lumbar rotation techniques | Sustained rotation, cyclic oscillatory rotation, and rotational manipulation |
| Lumbar spine movement | Axial and non-axial movement in three cardinal planes (sagittal, frontal, and transverse) |
| Range of motion | 5-7 degrees of horizontal rotation, 30-35 degrees of axial rotation to each side of the thoracic spine |
| Lumbar rotation and back pain | Lumbar rotation exercises may help reduce back pain and increase the range of movement |
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What You'll Learn
Primary muscles: Internal and external obliques
The internal and external oblique abdominal muscles are the primary muscles responsible for powering spinal rotation in the lower back. They are also known as abdominal muscles or trunk muscles. These muscles don't directly attach to the spine, but they are crucial for lumbar spine stability.
The internal obliques can function bilaterally, with both sides working together, or unilaterally, with one side working independently. Bilaterally, they flex the trunk and compress its contents. Unilaterally, they laterally flex the trunk and rotate it to the same side. The internal oblique also performs two basic functions: it is an antagonist to the diaphragm, compressing the thoracic cavity to drive voluntary exhalation, and it rotates and bends the trunk by pulling the rib cage and midline toward the hip and lower back on the same side as the active muscle.
Like the internal obliques, the external obliques function bilaterally to flex the trunk and compress its contents. However, they function unilaterally to laterally flex the trunk and rotate the trunk to the opposite side. The external oblique contracts with the internal oblique when twisting, and they work together as synergists.
The internal and external oblique muscles are extremely important for the stability of the lumbar spine and pelvis. The internal oblique abdominal muscle can exert a powerful forward and elevation movement of the pelvis, which is essential in sprinting, for example. The external oblique muscles also play a role in maintaining abdominal tone and increasing intra-abdominal pressure.
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Secondary muscles: Multifidus, Psoas major, Quadratus lumborum, Rotatores
The lumbar spine is supported by several secondary muscles, including the multifidus, psoas major, quadratus lumborum, and rotatores. These muscles play a crucial role in stabilising and moving the lumbar spine during various activities.
Multifidus
The multifidus is a group of short, triangular muscles that are part of the transversospinal group of deep back muscles. They are located on either side of the vertebral column, extending from the cervical to the lumbar spine. The multifidus muscles aid in several movements of the vertebral column. When contracting bilaterally, they extend the spine, while unilateral contraction helps in lateral flexion to the same side and rotation to the opposite side. The multifidus muscles also function as extensible ligaments, stabilising the vertebrae by adapting their length.
Psoas Major
The psoas major is a powerful muscle located in the lumbar region of the spine. It is responsible for flexing the lumbar spine and is often involved in maintaining posture and movement.
Quadratus Lumborum
The quadratus lumborum (QL) is the deepest back muscle, originating from the iliac crest and inserting on the transverse processes of lumbar vertebrae. It is an integral part of the thoracolumbar fascia, a myofascial system covering the posterior area of the human body. The QL helps create an antagonist force to the muscles of the anterolateral abdomen wall. It is considered a postural muscle and is involved in extending the lumbar spine, stabilising the lumbar area, and pelvic tilting.
Rotatores
The rotatores are the deepest muscles in the transversospinalis group, lying between the transverse and spinous processes. They are highly rich in muscle spindles, which are stimulated by stretch. These muscles are likely affected during rotational movements, such as a baseball or golf swing, and play a role in stabilising the spinal column.
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Trunk rotation: Thoracolumbar rotation
The lumbar spine can move axially and nonaxially in three cardinal planes: sagittal, frontal, and transverse. The lumbar region has minimal rotation, with 5-7 degrees of horizontal rotation occurring in this area.
Thoracolumbar rotation to the opposite side is produced by the unilateral action of the external oblique, semispinalis, and the deep posterior spinal muscles. Rotation to the same side is produced by the internal oblique and erector spinae. The internal and external oblique abdominal muscles are the muscles primarily responsible for powering spinal rotation in the lower back. Intrinsic muscles such as the multifidus and longissimus also contribute to this twisting movement. The multifidus helps control the movement, and the longissimus provides it with a bit of extension.
The multifidus is also considered a secondary muscle for lumbar rotation, along with the psoas major, quadratus lumborum, and rotatores.
Lumbar Rotation Stretches
There are a few stretches that can be done to improve lumbar rotation. The lumbar rotation stretch involves lying flat on your back with legs straight, then bending one leg and rotating this leg over the straight leg. The shoulders should stay on the floor, with one arm out and the other supporting the bent leg. Three sets of 45-second holds should be performed on each side.
The lumbar rotation seated stretch involves sitting on the floor with one leg straight and the other bent and crossed over. The arm on the same side as the bent leg is used for support behind the trunk, and the trunk is then rotated while using the opposite arm to apply pressure. Three sets of 45-second holds should be performed on each side.
Another stretch is the child's pose with a side bend, which involves beginning in a child's pose position with arms extended above the head. The arms are then walked to one side and held for 45 seconds, repeated 3 times on each side.
Precautions
It is important to note that rotation may worsen some back problems, such as a herniated disc. If you have a spine condition, it is recommended to consult a healthcare provider or physical therapist before attempting any exercises. An effective back exercise program will include movements in every direction the spine moves, including rotation. Yoga and Pilates are great for developing flexibility and strength in all directions.
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Rotation during flexion
The internal and external oblique abdominal muscles are primarily responsible for powering spinal rotation in the lower back, although intrinsic muscles such as the multifidus and longissimus also contribute to this twisting movement. The multifidus helps control the movement, while the longissimus provides a bit of extension.
To perform lumbar rotation, one can lie on their back with hips and knees bent to 90 degrees with feet flat on the floor. Drawing in the abdominal muscles, the knees are then slowly rotated to one side while keeping the hips in contact with the floor. This position is held for 10 seconds, and then repeated on the opposite side.
The rotational manipulative technique is often used to treat patients with unilateral signs and symptoms, such as low back pain, to reduce pain and increase the range of movement. It is important to note that rotation may worsen some back problems, such as a herniated disc, so it is recommended to consult with a healthcare provider or physical therapist before attempting any exercises.
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Lumbar rotation stretch
The lumbar rotation stretch is an exercise that can increase your spinal rotation and improve flexibility in your lower back. It is a good way to relieve back pain and improve trunk stability. However, it is important to note that rotation may worsen some back problems, such as a herniated disc, so it is always best to consult a healthcare professional before attempting this stretch.
How to Perform the Lumbar Rotation Stretch
Start by lying on your back with your arms out to the side. Raise one leg to a 90-degree hip flexion and bend the knee to a 90-degree angle as well. Bring the bent knee across the body and use the opposite arm to pull it towards the floor. Look in the same direction as your reaching arm. Hold this position for 20 to 30 seconds, feeling the stretch in your lower back and glutes.
Progressing the Stretch
Once you have mastered the basic lumbar rotation stretch, you can increase the challenge by straightening the leg that is being pulled towards the floor. This will further increase the stretch and improve flexibility in the lower back. It is important to only progress to this variation if you feel comfortable and have consulted a physiotherapist.
Muscles Involved in Lumbar Rotation
The internal and external oblique abdominal muscles are primarily responsible for powering spinal rotation in the lower back. Other intrinsic muscles such as the multifidus and longissimus also contribute to the twisting movement. The multifidus helps control the movement and extends the lumbar spine when both sides are contracted.
Precautions
While the lumbar rotation stretch can be beneficial, it is important to be cautious to avoid injury. Avoid over-rotating the spine, especially during manual work, as this can increase the risk of back injuries. Always listen to your body and consult a healthcare professional if you are experiencing back pain or are unsure about the safety of any exercises.
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Frequently asked questions
The primary muscles involved in lumbar rotation are the internal and external obliques, the erector spinae, and the semispinalis.
The secondary muscles involved in lumbar rotation are the multifidus, psoas major, quadratus lumborum, and rotatores.
The multifidus muscle helps control the twisting movement of the spine during lumbar rotation. When one side of the muscle is contracted, it helps the spine twist, and when both sides contract, it extends the lumbar spine.
Lumbar rotation is a twisting motion of the lower trunk area that helps maintain the flexibility and strength of the spine. It can be performed in a supine position, keeping the upper body fixed while rotating the lower body.
Yes, there are exercises such as the lumbar rotation stretch and the lumbar rotation seated stretch that can improve lumbar rotation. These exercises involve specific movements and positions to target the muscles involved in lumbar rotation and improve flexibility and range of motion in the lumbar spine.
