What is the Erector Spinae?
The erector spinae is made up of three muscles: the iliocostalis, the longissimus, and the spinalis. These muscles are located on either side of the spine and work together to support the spine and control movement.
Iliocostalis muscle – is the most lateral of the three and is responsible for lateral flexion, or bending to the side.
Longissimus muscle – is located in the middle and is responsible for extension, or straightening the spine.
Spinalis muscle – is the most medial of the three and is responsible for rotation, or twisting the spine.
These muscles work together to keep the spine in an upright position and also help with movements such as lifting, bending, and twisting. In addition, the erector spinae muscles play an important role in breathing, by controlling the position of the rib cage.
Origin, insertion and function
Origin
Erector spinae muscles originate from the pelvis and the lower thoracic and upper lumbar vertebrae.
Insertion
They insert on the ribs and the vertebrae of the spine.
Function
The erector spinae muscles function together to maintain the upright position of the spine, to help with movements such as lifting, bending, and twisting. They also play an important role in breathing by controlling the position of the rib cage. Strong erector spinae muscles can help prevent back pain and injury, making them important to exercise and strengthen.
Common signs of weak Erector Spinae muscles
Some signs that your erector spinae muscles are weak include:
Poor posture: Weak erector spinae muscles can cause an excessive forward curvature of the lower back, which can lead to a slouching or hunched posture.
Back pain: If these muscles are weak they may not be able to properly support the spine, which can lead to pain or discomfort in the lower back.
Difficulty standing or sitting for long periods
Difficulty lifting heavy objects: Weak erector muscles may not be able to provide the necessary support for lifting heavy objects, which can lead to pain or injury.
Lack of flexibility: Weak erector muscles can make it difficult to move the spine through its full range of motion, which can lead to stiffness and a lack of flexibility.
It is important to note that these signs can have multiple causes and it is always recommended to consult with a healthcare professional for a proper diagnosis.
Exercises that strengthen the Erector Spinae Muscles
Here are some exercises that can help strengthen the erector spinae muscles:
Deadlifts: Stand with your feet hip-width apart and your knees slightly bent. Hold a barbell or a pair of dumbbells in front of your thighs with an overhand grip. Keeping your back straight, bend forward at the hips, lowering the weight towards the floor. Pause, then lift the weight back to the starting position.
Back extension: Lie face down on a back extension bench with your hips securely in place. Cross your arms in front of your chest, and use your lower back muscles to raise your upper body up. Pause and then lower your body back down.
Good Mornings: Stand with your feet hip-width apart and your knees slightly bent. Hold a barbell or a pair of dumbbells behind your neck. Keeping your back straight, bend forward at the hips, lowering your torso forward. Pause, then lift your torso back up to the starting position.
Superman: Lie face down on the floor with your arms stretched out in front of you. Simultaneously lift your arms, legs and chest off the floor, hold for a moment then release.
Reverse Hypers: Lie face down on a reverse hyper machine or a bench with your hips securely in place. With your legs straight, lift your legs and lower back off the bench, pause and then lower your legs back down.
It’s important to do these exercises with proper form and to start with a light weight, gradually increasing the weight as your muscles get stronger. Always consult with a healthcare professional or a personal trainer before starting any exercise program.