The erector spinae is made of three long thin muscles that run vertically up each side of the spine. The muscles names are the iliocostalis, longissimus, and the spinalis. These muscles act on different segments of the lumbar, thoracic and cervical spine. All together they represent the prime movers in spinal extension and lateral flexion. The iliocostalis is the lateral muscle group, the longissimus is the intermediate muscle group, and the spinalis is the medial muscle group. Each of these group can be further dived into three groups which makes the total number of individual muscles at nine.
Each of the nine muscles of the erector spinae muscles has attachments at different points along the spine. So the different muscles control the different regions of the spine.
Prevention of Erector Spinae Injury
To strengthen these muscles, there are a variety of exercises you can do. By strengthening the muscles and taking care of them with manual therapy, you decrease the chances of injury. Great exercise variations include:
- Upper Back
- Safety Squat
- Bent Over Rows
- Rows without bending over
- Back extensions
All of the above exercises also focus on other muscles. Without even thinking about it though, you are also working your erector spinae. If you live with incorrect form though, you also run the risk of hurt your erector spinae.
The best way to keep the erector spinae healthy is to see a sports medicine healthcare provider. A healthcare provider is going to be able to use a plethora of skill and techniques to keep your erector spinae operating at the most efficient levels. This includes making sure that all of the surrounding muscles and fascia connections are healthy.
It is too hard to take care of your back by yourself. You can do things at home like foam roll as that will help a lot. However, you can’t expect that this would replace the hands of an excellent healthcare provider. A chiropractor is going to be able to make sure that the spine is aligned correctly to the hips. Just think of the spine or pelvis is not in the correct positions, the muscles around these structures will not be healthy.
Symptoms of Erector Spinae Pain
- Trigger point in the lower back that makes entire back painful
- Trouble breathing deeply
- Pain during lateral flexion of spine
- Pain when back is stretched out
Cause of Erector Spinae Pain
The causes of erector spinae pain are the same as any back problems. The main culprits are:
- Sitting too much
- Tight Hips
- Poor posture
- Lifting too heavy
- Incorrect lifting technique
- Spin or pelvis not in correct positions
- Inactive glute muscles
The list of causes of back pain can go on and on, but if you can fix the issues above, you will be able to decrease your chances of suffering an injury.
Erector Spinae Stretches
If any of the following stretches hurt at any point, you must stop. Not all the stretches are made directly for the erector spinae. Some of the stretches are made for muscle groups that are affected by the erector spinae.
The keys you want to focus on when stretching are your breathing and visualization. When you stretch, you want to relax as much as possible by breathing deeply into your belly. Then you want to picture the muscles you are stretching elongating.
For More Resources on Back Pain
- When Sitting Causes Back Pain
- Back Pain From Running
- Back Pain from Lifting
- Squatting without Back Pain
- Stretches for Lower Back at Work
Finding The Best Local Sports Medicine Providers for The Erector Spinae
Kho Health is the best place to start your search for a health care provider to help you stay healthy. The key to success as an athlete is staying healthy and making sure the injuries are dealt with appropriately. Any athlete that plays the sports or sits down a lot is at risk of erector spinae injury, and the key to success as an athlete is staying healthy.
Kho Health lets you search for providers by type and skill. For example, you can look for a Physical Therapist with any skill set you need. It does not matter what kind of provider you need, Kho Health can help you find them and help you to sort through their skills.
If you are unsure where to start your journey, Kho Health will ask you questions and help you figure out the best starting place. All you have to do is answer a few questions. From there, Kho Health will connect you with the type of provider best suited for your needs. It does not matter if you are injured or making sure you don’t run into any erector spinae problems.
The platform makes it easy to compare health providers as they are all given a Kho Number. How do you decide which healthcare providers are the best? Reading bios and reviews is just not enough because you need more than that.
Skill Sets to Look for In Sports Medicine Providers When Dealing with The Erector Spinae
Skill sets are the things healthcare providers learn after they graduate. A healthcare provider can take courses and get certifications for different skill sets. These skill sets are valuable and help them approach injuries from different perspectives so that you can get the best help at the right time for any erector spinae issues.
- Dry needling
- Joint Manipulation
- Active Release Technique
- Graston Technique
- Functional Movement Screen
- Fascial Stretching
- Strength and Conditioning Coach
- Athletic Trainer
- Sports Background
- And many more