Deep Muscles of the Back – Erector Spinae


What Are Erector Spinae Muscles?

Your lower back muscle region is a significant aspect of your core, which also includes your abdominal and oblique muscles. Having a strong lower back can have a significant improvement on lower back strength, pains and aches. Since you use your lower back on a daily basis, having strength in that muscle will great improve everyday tasks such as lifting or bending over.

Erector Spinae Muscles Anatomy

Erector Spinae Muscles Anatomy

As you can see from the picture, the lower back is made up of the erector spinae muscles (also known as extensor spinae) that run alongside the entire length of the spinal column (from the base of the spine all the way to the neck bones).

This muscle group can also be referred to as the lower back, even though it extends above that area.

Well-developed spinal muscles make you look as if you have two boa constrictors running up your back.

The muscles of the erector spinae attach to the vertebrae, the ribs, and the pelvis.

In the lumbar region, the erector spinae split into 3 columns:

  • The iliocostalis;
  • The longissimus;
  • The spinalis

As you can see in the anatomy diagram, the muscles actually run from the hip all the way to the base of the skull. All these muscles do is support the spine and allow it to extend, help hold the body upright and allow the trunk of the body to move, twist and bend in many directions.

They work with abdominal muscles to help support the torso, and they should be strengthened in conjunction with ab exercises. Training your lower back and abdominals should have equal importance. In fact, trying to develop strong abs but ignoring the back can increase your risk of back injury. Weak abdominals will effect your lower back and you may have problems.

When it comes to strength training, many people don’t pay enough attention to the erector spinae back muscles.

In experienced lifters, the spinal erectors are well-developed, like twin ridges flanking the groove of the spine. That is because these muscles have to work hard to support the lower back during heavy-duty exercises – deadlifts, squats, good mornings, bent-over rows.

Best Exercises For The Erector Spinae Muscles

Best Exercises For The Erector Spinae Muscles

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