Muscle Series - The Erector Spinae

Do you know how this muscle group protects your spine?

Read on to learn more.
Background
The erector spinae muscle group runs on either side of your spine, from its very base to the neck. It consists of 3 different muscles:

  • Spinalis
  • Longissimus
  • Iiliocostalis
Finding these Muscles on Your Body
Take your hands around to the centre of the lower back, directly onto the boney parts, called the spinous processes. Then sliding your fingers slightly away from the centre to the sides, you should be able to feel the belly of the muscles. If you are still not sure, then see the video below.

Video:

How to Find your Erector Spinae

What do the Erector Spinae do?
When these muscles contract, they help to extend the spine (think active backbends such as Shalabhasana - Locust Pose. Conversely, when they lengthen, they allow spine flexion (think Paschimottanasana - seated forward bend). Their other role is stabilising the spine: as with all skeletal muscles, they help protect the joints they cross.  
The Erector Spinae & Bending Forward
When we bend forward, initially, the erector spinae help control our descent. If they did not, we would fall forward suddenly rather than gradually. This is an example of an eccentric muscle contraction, where the muscle is lengthening but doing so actively. 

As we enter the forward bend more deeply and the spine rounds further, erector spinae activity significantly reduces: it is no longer contracting. Whilst this may help us enter a posture more deeply, we lose the protective role the erector spinae had on the spine. As a result, more significant strain and load are placed on the ligaments and intervertebral discs.

As long as the load is not too great, and these tissues are healthy, there is no issue. They are, after all, in place to protect the spine. Furthermore, stimulus like this may have a role in improving these tissues. However, if the load is high or these tissues are already injured, it can cause further damage and worsen the individual's symptoms. 
Image: Forward Bend
In this position, where the spine is rounded, the erector spinae will be inactive. The other phenomenon is repetitive rounding decreases this muscle's activity even further. It means the more forward bends we do, the less this muscle can protect.

Repetitive and greater rounding of the spine, decreases the erector spinae's ability to protect the spine. This can increase risk of injury to the intervertebral discs.

So what Should we do?
Spine flexion should be avoided or performed with great care if there is a known history of back pain. Keep in mind most of us constantly flex our spines in everyday life.  For example, when we sit, wash the dishes, brush our teeth, and drive the car: all involve spine flexion. This repetitive strain can weaken tissues such as the disc. Therefore Including lots of forward bends in your yoga practice may be counterproductive.  Instead, we may need to explore postures which strengthen the back of the spine and the erector spinae.
Postures which Strengthen the Erector Spinae
Shalabhasana (locust), dhanurasana (bow) and Vyaghrasana (tiger pose) all activate the erector spinae muscle group and may help strengthen and improve it.  However, of the three postures, Vyaghrasana is the safest for the spine, provided the spine does not extend as the leg is raised (see video). Extension loads the spine more strongly, so a weak or injured spine may not be able to tolerate it, leading to further pain and dysfunction.
Shalabhasana (B)- Locust Pose
This posture requires many muscles at the back of the body to contract to create the extension.  This includes the hamstrings, gluteus maximus and the erector spinae. (Image courtesy of taramitrayoga.com)
Dhanurasana - Bow Pose
The erector spinae also contracts in this posture. Spine extension is, however, much greater as the arms and legs can be used to lift the body higher. (Image courtesy of taramitrayoga.com)
Vyaghrasana - Tiger pose
In this variation, the spine does not extend.  This helps ensure minimal spine stress whilst effectively activating the back extensors.  
Safe Ways to Flex the Spine: Cat Pose
As we may still need to explore spine flexion, the safest way to do this is with Cat Pose. Gently flexing and extending in this manner places very little strain on the spine. That said, carefully monitor how the spine feels during this. If there is an aggravation of symptoms, reduce the amount that the spine moves, particularly in the part of the spine where symptoms are felt. If pain persists, stop and consult with a health professional.
Cat Pose: This posture places very low loads on the spine and can be a good way to gently mobilise. During the extension movement erector spinae is contracting and conversely lengthening during the rounding movment.
Protecting the Spine: Straight Spine Forward Bends
Another approach that helps ensure the erector spinae remains active and continues to protect the spine during a forward bend is not to flex the spine. Instead, aim to bend from the hips only, keeping the spine straight.  We can, of course, argue that this is not a forward bend; however, we are still creating length at the backs of the legs and hips, which is important.

Self Experiment
If you place your hands on your lower back over the erector spinae, you should be able to appreciate how active they remain as you bend forward with the spine straight. Once you have felt this, next experiment with rounding the lower back and feel how these muscles soften. As I mentioned earlier, as these muscles lengthen they no longer support the spine.
Protecting the Spine: Straight Spine Forward Bends
Another approach that helps ensure the erector spinae remains active and continues to protect the spine during a forward bend is not to flex the spine. Instead, aim to bend from the hips only, keeping the spine straight.

Video (right) Experiment 1: Straight Spine
If you place your hands on your lower back over the erector spinae, you should be able to appreciate how active they remain as you bend forward with the spine straight. 

Whilst this variation does not lengthen the entire back of the body, it can be useful for those who still want to open the backs of the thighs and hips whilst protecting their spine.
Video (right) Experiment 2: Flexed Spine
Once you have tried experiment 1, try bending forward, this time rounding the lower back.  Keep your hands over the erector spinae and appreciate how they start to soften once you reach a certain point.

As I mentioned earlier, as these muscles lengthen, they no longer support the spine.

This is a great experiment to have your students try, even if they don't have back issues.  It can help them appreciate where movment is coming from during their forward bends. 

Related Topic: Osteoporosis
Flexing the spine may also be detrimental if you or your student has osteoporosis.  Learn more about this condition here.
Final thoughts
Those with low back pain and known disc issues should, in general, avoid too much spine flexion. If forward bending is done, minimising the amount the spine rounds can help to ensure the erector spinae remains active and in theory minimise stress for the discs.  

Related Articles...

Interested in learning more about dealing with low Back pain?  

The abdominal obliques,, play a crucial role in core stability and support of the spine. However, they are often overlooked and under-stimulated

Some of my Spine Courses...

  • £149 or 2 monthly payments of £75

The Spine - 101

  • Course
  • 45 Lessons

The Spine 101 is a course that builds your knowledge of the spine from scratch. Reviewing the basic anatomy and function of the spine and the intervertebral disc, movement and postural assessment skills, understating the influence of different asana to the spine and much more.

  • £69 or 2 monthly payments of £35

Yoga Therapy For Low Back Pain

  • Course
  • 7 Lessons

Learn valuable insights for preventive care & healing from modern, western & traditional Yoga perspectives for this condition that affects so many. Saraswathi draws on ancient yoga texts & from her extensive experience. Whilst I cover the anatomy, function & dysfunction of this region.

  • £79 or 2 monthly payments of £40

Yoga Therapy for Neck Pain

  • Course
  • 20 Lessons

Join Dr Rob and Saraswathi Vasudevan as they discuss how to approach neck issues using yoga as a therapy. This course covers neck anatomy, function, neck problems, and using asana and pranayama to benefit this body region.

  • £49 or 2 monthly payments of £25

Yoga Therapy For Scoliosis

  • Course
  • 4 Lessons

Scoliosis can affect individuals physically and emotionally, sometimes causing pain, disability, and loss of self-esteem. This workshop brings together the classical yoga therapy approach and the structural orthopaedic/physiotherapy approach to treating scoliosis.