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The back muscles are a complex group of muscles that support the spine and allow the body to move, twist, and bend. They also help hold the body upright. Back muscles can be categorized into three groups: superficial (extrinsic) back muscles, intermediate back muscles, and intrinsic (deep) back muscles. The five major muscles of the back are the trapezius, latissimus dorsi, rhomboids, erector spinae, and levator scapulae. Weak back muscles can cause back pain and tightness, which can be alleviated through strengthening exercises, stretching, massage, heat or ice therapy, and taping.
| Characteristics | Values |
|---|---|
| Number of muscle groups | 3 |
| Muscle groups | Superficial (extrinsic), Intermediate, Intrinsic (deep) |
| Superficial muscle group other name | Immigrant muscles |
| Intermediate muscle group function | Help with breathing |
| Intrinsic muscle group other name | True back muscles |
| Functions of back muscles | Support the torso, allow movement, help breathing, help stabilise and control the pressure inside the trunk |
| Back muscle exercises | Reverse fly, prone superman, prone hip extension |
| Back muscle stretches | Knees to chest, prayer stretch |
| Back muscle treatments | Massage, heat or ice, taping, physical therapy |
| Muscles included in the three groups | Trapezius, Latissimus Dorsi, Rhomboids, Erector Spinae, Levator Scapulae, Serratus Posterior Superior, Serratus Posterior Inferior, Serratus Anterior, Splenius Capitis, Splenius Cervicis, Longissimus, Iliocostalis, Spinalis |
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What You'll Learn
Extensor muscles
The erector spinae plays a crucial role in spinal stability, especially in individuals with low back pain. In healthy individuals without low back pain, the erector spinae relaxes from an upright position to full lumbar flexion due to the deep back muscles (multifidus) stabilising the lumbar spine. However, in those with low back pain, the erector spinae flexion-relaxation phenomenon is absent, and there is decreased activity and atrophy of the multifidus muscle, compromising spinal stability.
The epaxial myotomes are responsible for the development of the extensor muscles of the vertebral column. The extensor muscles are part of a complex group of muscles that work together to support the trunk and hold the body upright. They also allow the trunk to move, twist, and bend in multiple directions.
Strengthening the extensor muscles through specific exercises is important for reinforcing spinal support and reducing low back pain. Back exercises, such as lumbar stabilisation exercises, can help restore the function of the erector spinae and improve spinal stability.
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Flexor muscles
The back muscles support the torso, allowing us to move and breathe. They are woven layers of groups that run from the neck to just above the hips. Healthcare providers divide back muscles into three groups or layers: superficial (extrinsic) back muscles, intermediate back muscles, and intrinsic (deep) back muscles. Superficial back muscles are the ones closest to the surface just under the skin, and they help move the shoulders. Intermediate back muscles are just above and below the rib cage and help move the ribs, including during breathing. The intrinsic muscles are the deepest layer of back muscles and are the ones closest to the spine.
Strong muscles, flexible tendons and ligaments, and sensitive nerves contribute to a healthy spine. However, any of these structures affected by strain, injury, or disease can cause pain. Back muscles can be a cause of back pain, and stress can cause the back muscles to tighten, leading to spasms and pain.
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Oblique muscles
The oblique muscles are essential for spinal support, posture, and rotational power in athletic activities. They are located on either side of the abdomen and consist of two primary muscles: the external obliques and the internal obliques. These muscles work together to support the spine and enable the rotation and lateral flexion of the trunk.
The external obliques make up one of the largest parts of the trunk area. There are two external obliques on either side of the body, located on the lateral sides of the abdominal region. They run from the lower ribs to the pelvis, allowing the body to twist and bend sideways.
The internal obliques lie just beneath the external obliques. They help support the spine, assist in breathing, and further control trunk rotation and flexion. Both types of oblique muscles play an important role in maintaining healthy posture.
It is important to incorporate core-strengthening exercises and proper stretching into one's fitness routine to prevent and recover from oblique strains, ensuring the maintenance of a strong and stable core.
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Superficial back muscles
The back muscles are divided into three groups: superficial (extrinsic) back muscles, intermediate back muscles, and intrinsic (deep) back muscles. Superficial back muscles are the ones closest to the surface, just under the skin. They help with shoulder and neck movements and are usually the ones people think of when picturing their back muscles.
The superficial back muscles are able to move the upper limbs as they originate at the vertebral column and insert onto either the clavicle, scapula, or humerus. While these superficial muscles allow for movements at the shoulder, the intermediate muscles work to elevate and depress the rib cage. The intrinsic muscles, meanwhile, are the deepest layer of back muscles, closest to the spine.
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Intermediate back muscles
The back muscles are divided into three groups: superficial (extrinsic), intermediate, and intrinsic (deep). The intermediate back muscles are located just above and below the rib cage, and they help move 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 a thin, rectangular-shaped muscle that lies deep beneath the rhomboid muscles in the upper back. It originates from the lower part of the ligamentum nuchae and the cervical and thoracic spines (usually C7-T3). The fibres of this muscle pass in an inferolateral direction, attaching to ribs 2-5. The serratus posterior superior elevates ribs 2-5, aiding in inhalation by allowing more air to enter the lungs.
The serratus posterior inferior is a broad and strong muscle that lies underneath the latissimus dorsi. It originates from the thoracic and lumbar spines (usually T11-L3). The fibres of this muscle pass in a superolateral direction, attaching to ribs 9-12. The serratus posterior inferior depresses ribs 9-12, facilitating exhalation as air is pushed out.
Together, these intermediate back muscles play a crucial role in respiratory movements by assisting with the elevation and depression of the rib cage. They also help with forceful exhalation and provide stabilisation to the ribs.
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Frequently asked questions
The back muscles that support the spine are divided into three groups: superficial (extrinsic), intermediate, and intrinsic (deep). The five major muscles of the back are the trapezius, latissimus dorsi, rhomboids, erector spinae, and levator scapulae.
The superficial muscles help with shoulder and neck movements. The intermediate muscles help with breathing and the movement of the thoracic cage. The intrinsic muscles are considered the true back muscles and help control the vertebrae and posture.
Some exercises to strengthen the back muscles include the reverse fly, prone superman, and prone hip extension. Stretching exercises such as knees to chest and prayer stretch can also improve flexibility and mobility.
Stress can cause the back muscles to tighten, leading to spasms and pain. Chronic stress can result in muscle weakness, making it challenging for the muscles to support the spine effectively.
