Lower Back

  Keep your spinal erectors in good working order

You probably don’t think much about your lower back unless it’s aching. And when you have a sore back it’s likely you can’t think about anything else.

If you’re the type who tones muscles for purely aesthetic reasons, think about shifting some of your focus to ones that’ll keep your body in the shape it needs to show off your hard work.

What is the erector spinae and where is it located?

The erector spinae is a bundle of muscles that includes the longissimus, the spinalis and the ilicostalis. The muscles attach near the base of the pelvis and travel almost the entire length of the back along the spinal column. They are known primarily as lower back muscles, which is where they are most visible.
What does it do?

This group of muscles is responsible for supporting the spinal column, as well as extending it, bending it sideways and rotating it.

Why you should strengthen your erector spinae

Women experience lower back pain for many reasons. Sometimes it’s due to menstrual cramps, pregnancy or other gynecological conditions. Other times it’s due to muscle strain, sudden (car accident) or chronic (jobs that require long periods or sitting or standing) injury, a sedentary lifestyle, aging and more.

It’s in our interest to do anything we can to avoid lower back pain. Good thing strengthening back muscles though exercise is one of those preventative things. Whether you choose to tone your back muscles through yoga and Pilates or by implementing a strength training routine, you’ll be protecting yourself from future back pain.

If you already suffer from lower back pain make sure to consult a doctor before undertaking a strength training routine.

Exercises that target the lower back

• Back extension - Some gyms have a back extension machine, but all you need is a short padded bench with a spot to anchor the feet comfortably. When you lay on your stomach your hips and upper body should not touch the bench. Cross your arms in front of your chest and bend forward at the waist, keeping your back straight. Bring your torso back up until your shoulders are even with your hips. Hold and return to start.
• Stability ball back extension - Lie with the ball under your hips and lower trunk, keeping hands at your sides or behind your head and using toes or knees to prop yourself up. If it’s hard to balance rest your feet flat against a wall. Lower your chest down then lift your chest off the ball until your body forms a straight line.
• Deadlift - This compound exercise works the erector spinae, as well as glutes and the upper and lower body. It can be done with bent or straight legs and resistance can come in the form of cables or barbells.
• Wide grip pull-downs - This machine exercise isn’t just for the lats, it also targets the erector spinae.
• Good mornings - Another great butt and thigh move that’ll also hit your spinal erectors is the good morning. Rest a weighted bar behind your head on your trap muscles, hands gripping it slightly more than shoulder width apart. Knees should be slightly bent and shoulder width apart. The first part of the move involves bending at the waist towards the floor. Your erector spinae will become engaged to help lift your torso back to the starting position.