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    Longissimus Muscles

    What is the Longissimus muscle?

    The longissimus is a long intrinsic muscle located in the back. It is part of the erector spinae group, which also includes the spinalis and iliocostalis muscles. The erector spinae is a large muscle complex that runs along the entire length of the vertebral column and is considered to be part of the intermediate layer of the deep back muscles.

    Of the erector spinae muscles, the longissimus is the longest, thickest and most central. It is divided into three parts based on its attachments and location:

    • Capitis
    • Cervicis
    • Thoracis

    As a group, the erector spinae muscles are known to be the most powerful extensors of the vertebral column. As a result, their primary actions include spine extension and lateral flexion. (1)

    Origin, insertion and function

    Longissimus capitis
    • Origin: Begins from the transverse processes of cervical vertebrae (C4-T5)
    • Insertion: Inserts on the transverse processes of cervical vertebrae.
    • Function: Helps to extend and rotate the neck, maintain proper posture, and support the weight of the head.
    The Longissimus cervicis
    • Origin: Begins from the transverse processes of thoracic vertebrae (T1-T5)
    • Insertion: Inserts on the transverse processes of cervical vertebrae.
    • Function: Helps to extend and rotate the neck, maintain proper posture, and support the weight of the head.
    Longissimus thoracis
    • Origin: Begins from two parts:
      Lumbar section: Lumbar intermuscular aponeurosis, medial part of sacropelvic surface of ilium, Posterior sacroiliac ligament.
      Thoracic section:Spinous and transverse processes of vertebrae L1-L5,  median sacral crest, posterior surface of sacrum and posterior iliac crest.
    • Insertion: Inserts on the transverse processes of lumbar vertebrae, the iliac crest of the pelvis, the ribs, and the thoracolumbar fascia.
    • Function: Helps to extend and rotate the thoracic spine, maintain proper posture, and support the weight of the head and upper body.
    longissimus muscle
    longissimus muscle

    Common signs of weak Longissimus muscles

    1. Poor posture: Weak longissimus muscles can lead to a rounded or hunched back, as well as a forward head position. This is because the muscles are not able to effectively support the weight of the head and upper body, leading to a collapse of the spine’s natural curvature.

    2. Back pain: Weak longissimus muscles can lead to chronic back pain and discomfort, particularly in the lower back. This is because the muscles are not able to support the spine properly, which can lead to strain and injury.

    3. Lack of spinal stability: Weak longissimus muscles can lead to a lack of stability in the spine, which can make it difficult to perform activities such as lifting and twisting. This can also increase the risk of injury.

    4. Limited range of motion: Weak longissimus muscles can limit the range of motion in the spine, making it difficult to bend and twist the back.

    5. Fatigue and increased muscle strain in the shoulders

    It’s worth noting that these symptoms can also be caused by other factors and that a professional evaluation and diagnosis is needed to confirm the cause of these symptoms.

    Exercises that strengthen the Longissimus muscle

    Deadlifts:
    • Stand with your feet hip-width apart, and your knees slightly bent.
    • Hold a weight in front of your thighs, with your palms facing your body.
    • Keeping your back straight, bend at the hips and lower the weight towards the ground.
    • Pause, then straighten your hips and knees to return to the starting position.
    Rows:
    • Stand in front of a rowing machine or a barbell with weights, with your feet hip-width apart, and your knees slightly bent.
    • Bend forward at the hips, keeping your back straight.
    • Hold the handles or barbell and pull it towards your chest while keeping your elbows close to your body.
    • Lower the weight back to the starting position.
    Back extension:
    • Lie face down on a back extension bench with your hips supported.
    • Place your hands behind your head, or cross your arms over your chest.
    • Slowly raise your upper body off the bench, using your back muscles to support the movement.
    • Pause, then lower your body back to the starting position.
    Pull-ups:
    • Hang from a pull-up bar with an overhand grip that is slightly wider than shoulder-width apart.
    • Pull your body up towards the bar, using your back muscles to support the movement.
    • Pause, then lower your body back to the starting position.
    Good mornings:
    • Stand with your feet shoulder-width apart, and your knees slightly bent.
    • Hold a weight or a barbell on your shoulders.
    • Keeping your back straight, bend forward at the hips, hinging forward.
    • Pause, then straighten your hips and return to the starting position.
    Hyperextensions:
    • Position yourself facedown on a hyperextension bench, with your legs secured under the pads.
    • Place your hands behind your head, or cross your arms over your chest.
    • Slowly raise your upper and lower body off the bench, using your back muscles to support the movement.
    • Pause, then lower your body back to the starting position.

    It is important to start with light weights and proper form, and gradually increase the weight and difficulty as your strength improves.

    References: