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Building The Back

Part 3: The Lower Back

by
Tom McCullough MEd., MSS

In part 3 of this three part series on “Building The Back,” I will discuss the lower back. The muscles of the lower back include the:

•Erector Spinae

The Erector Spinae

While the erector spinae is just one muscle, it actually consists of three different layers of fibers. The iliocostalis or lateral layer, the longissimus or middle layer and the spinalis or medial layer. Each layer of fibers has a slightly different purpose. However, unlike some of the other muscles in the back which consisted of different fibers, the erector spinae all work together to extend the trunk. Thus, any exercise that involves back extension can be used to strengthen the erector spinae.

• Iliocostalis

The iliocostalis or lateral layer of the erector spinae starts out at what is called the thoracolumbar aponeurosis or the base of the spine and runs up the entire length of the spine inserting at the cervical transverse processes or the base of the neck.

• Longissimus

The longissimus or middle layer of the erector spinae also originates at the thoracolumbar aponeurosis or the base of the spine and runs up the entire length of the spine inserting at the cervical transverse processes or the base of the neck. However, the longissimus layer runs just inside of the iliocostalis layer. Thus, it is referred to as the middle layer.

• Spinalis

The spinalis or medial layer of the erector spinae originates at the ligamentium nuchae, which is much higher on the low back and inserts high in the upper back at the cervical and thoracic spinous processes. This layer runs more up the center of the back, just inside the longissimus layer. Thus, it is more commonly known as the medial layer.

Strengthening The Erector Spinae

The erector spinae muscles function best when a normal arch is kept in the lower back. This arch keeps the spine straight and makes the erectors work more efficiently. By keeping the shoulders pulled back and the chest fixed high, the abdominal muscles are also much more effective in holding the pelvis up and flattening the abdominal wall.

There are several exercises that are effectively used to strengthen the erector spinae muscles:

• the deadlift
• the stiff legged deadlift
• goodmornings
• hyperextensions
• reverse extensions

References:

1. Chek, P. (1997). Rows, pulls, chins, & the deadlift. In: Gym Instructor Series, v3. Chek, P. Prod. La Jolla, CA: Paul Chek Seminars.

2. Thompson, C.E. and Floyd, R.T. (1994). The shoulder joint. In: Manual of Structural Kinesiology, 12th ed. Smith, J.M. Ed. St. Louis, MS: Mosby-Year Book.

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