Erector Spinae - The key to stabilising our spine

What is the Erector Spinae?

The erector spinae muscles are deep back muscles that surrounds your spine. They include the

• spinalis muscles (closest to the spine),

• longissimus muscles, and 

• iliocostalis muscles (the furthest from the spine).[i]

Together they

• Straighten your back,

• Pull your head back, and

• Arch your back backward.[ii]

They also play a vital role in our spinal stability.

What causes tight erector spinae muscles?

Usually the erector spinae muscles become tight because they are compensating for another muscle.[iii] When these larger muscles are weak, the erector spinae can try and compensate. Common culprits include

• Lats,

• Abs, and

• Glutes.[iv]

What happens when our erector spinae are tight?

Tight erector spinae can causes troubles with lower back pain.[v]

So, I have tight or weak erector spinae muscles …what can I do about it?

If you have pain seek immediate medical advice as there are many organs below the abdominal area which are vital.

Mobility

Tai Chi Twists

1. Stand with your legs slightly bent and about hip width apart.

2. Twist from side to side allowing your arms to sway loosely.

3. Try and look behind you if you can as you twist.

https://youtu.be/5RRzX0Zdid4

Dead Bug

1. Lie on your back. With your hips and knees at 90 degrees.

2. Try and extend one foot out toward the wall (only go as far as you can while keeping your lower back on the mat.

3. Switch feet.

4. Repeat.

5. You can add your opposite arm by having them face the ceiling and lowering them down next to your head at the same time as extending your leg.

https://media.self.com/photos/5cd1c29cae5715125dd635b8/master/w_1600%2Cc_limit/dead-bug-Rachel_054.gif

Self-Myofascial Release / Self-Massage

Due to the possibility to cause spasms, we are reticent to recommend or instruct self-massage of the lower back area.

Yoga

Cobra (strengthen)

1. Lie on your front.

2. Place your hands near your armpits

3. Pull your shoulders back and down toward your feet.

4. Lift your head and shoulders off the mat.

5. Only go as far as your lower back allows.

6. You can lift your hands off to ensure you aren’t putting too much pressure on your lower back.

Standing Forward Fold (lengthen)

1. Stand with your feet hip-width part.

2. Have a soft bend in your legs.

3. Reach your hands and head toward the mat.

4. Let the weight of your head stretch your erector spinae muscles.

 https://youtu.be/dEM0rpt4sSk

 You can also get your FREE 2 week Recharge trial and we’ll go through these techniques with you.

The EVERYDAY can lead tight erector spine muscles

Come to Recharge and Move BEYOND the EVERYDAY.

[i] https://www.physio-pedia.com/Erector_Spinae

[ii] https://www.physio-pedia.com/Erector_Spinae

[iii] https://www.purelyprimalpt.com/blog/why-are-my-back-muscles-always-so-tight

[iv] https://www.purelyprimalpt.com/blog/why-are-my-back-muscles-always-so-tight

[v] https://www.muscle-joint-pain.com/trigger-points/trigger-point-self-treatment/erector-spinae/

Photo by Filip_Krstic/iStock / Getty Images