Erector Spinae

 Jan 4th, 2011

The erector spinae travels along the lenght of the spine and is responsible for the spine and neck extension, lateral flexion and rotation. It consist of the spinalis, longisimus and iliocostalis muscles. They are attached to the Sacrum, Ribs, Lumbar Vertebrae, Thoracic Vertebrae, Cervical Vertebrae and Ligamentum Nuchae (in origin aka muscle attachment that moves least, generally more proximal) and to the Ribs, Cervical Vertebrae, Thoracic Vertebra and Skull (in Insertion, aka muscle attachment that moves most, generally more distal).

 Incresed risk of lower back injury occur mostly during lumber spine extention and hyperextention. However exercises with full range of motion of the spine have demonstrated very good results for those with lower back pain. Example for such exercises are dead lifts and straight back lifts, back extentions, squats and cable row with spinal articulation. Also very important for the prevention of back and lower back injuries is a strong core. Excellent exersices for srengething the core muscles are crunches, abdominal and oblique.

Why am I telling you all these?

I have lower back pain for three weeks now, especially now sitting on my office chair. However non of that above matters in my case, becasue I have a cramp; not weakness. Meaning, that I overdid it, again, and it needs a stretch, massage and a happy-hugger.

Love,

Nora

PS: The autor of this blog cannot be hold liable for any misanderstandings of graphic above.

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