Erector Spinae Muscles Anatomy
& Exercises 101: The Lower Back

This guide on the erector spinae muscles teaches all about this large back muscle group, from its anatomy to the best exercises for training it.

This muscle group can also be referred to as the lower back, even though it extends abover that area...

...It includes long, thick muscles that stretch from the base of the spine all the way to the neck bones.

It has many important functional movements, which allow you to move, extend, bend or rotate the spine in any of several directions.

The glossary near the bottom of this guide defines all the anatomy terms found within it.

Anatomy of the Erector Spinae Muscles

Iliocostalis

• Origin
  • Lower Posterior Surface of the Sacrum
  • Posterior Surface of the Ribs
• Insertion
  • Posterior Surface of the Ribs
  • Transverse Processes of the Cervical Vertebrae
• Function
  • Bilateral Flexion of the Cervical, Lumbar and Thoracic Spine
  • Extension of the Cervical, Lumbar and Thoracic Spine
  • Rotation of the Cervical, Lumbar and Thoracic Spine

Longissimus

• Origin
• Transverse Processes of the Sacrum
• Transverse Processes of the Lumbar Vertebrae
• Transverse Processes of the Thoracic Vertebrae
• Insertion
  • Transverse Processes of the Cervical Vertebrae
  • Transverse Processes of the Thoracic Vertebrae
  • Mastoid Process of the Skull
• Function
  • Bilateral Flexion of the Cervical, Lumbar and Thoracic Spine
  • Extension of the Cervical, Lumbar and Thoracic Spine
  • Rotation of the Cervical, Lumbar and Thoracic Spine

Spinalis

• Origin
  • Transverse Processes of the Cervical Vertebrae
  • Transverse Processes of the Thoracic Vertebrae
  • Posterior Neck Ligaments of the Ligamentum Nuchae
• Insertion
  • Spinous Processes of the Cervical Vertebrae
  • Spinous Processes of the Thoracic Vertebrae
  • Occipital Bone of the Occipital Bone
• Function
  • Bilateral Flexion of the Cervical Spine
  • Extension of the Cervical, Lumbar and Thoracic Spine
  • Rotation of the Cervical Spine

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Exercises for the Erector Spinae Muscles

Exercises. Below are a list of the exercises that most directly workout the erector spinae muscles.

• Deadlifts
• Good Mornings
• Hyperextensions

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Related Back Muscles

Related Muscles. Below is a list of muscles that perform functions similar to those of the erector spinae muscles:

• Neck Extensors (Splenius)
• Quadratus Lumborum

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Glossary

Functions

• Bilateral Flexion of the Cervical, Lumbar and Thoracic Spine. Bending the cervical spine (neck), lumbar spine (lower back) or thoracic spine (middle back) toward the left and right sides.
• Extension of the Cervical, Lumbar and Thoracic Spine. Pulling the cervical spine (neck), lumbar spine (lower back) or thoracic spine (middle back) backward by bending at their respective origins or joints.
• Rotation of the Cervical, Lumbar and Thoracic Spine. Turning/twisting the cervical spine (neck), lumbar spine (lower back) or thoracic spine (middle back) to the left or right.

Anatomy

• Cervical Spine. The uppermost portion of the spinal column, from the base of the skull to the end of the neck region, consisting of 7 vertebrae.
• Cervical Vertebrae. The individual back bones of the cervical spine. There are 7 cervical vertebrae, beginning from the base of the skull to the end of the neck region.
• Ligamentum Nuchae. A powerful ligament that supports the head without muscular effort. It extends from each spinous process in the cervical spine to the crest on the occipital bone (i.e. occipital crest).
• Lumbar Spine. The lowermost portion of the spinal column, from the end of the thoracic region (i.e. end of ribcage) and extending through the lower back and hips/pelvis to the sacrum. It consists of 5 vertebrae.
• Lumbar Vertebrae. The individual back bones of the lumbar spine. There are 5 lumbar vertebrae, beginning from the end of the thoracic region (i.e. end of ribcage) and extending through the lower back and hips/pelvis to the sacrum.
• Mastoid Process. The cone-shaped bony protrusion on the bottom of the skull, below the majority of the ear.
• Occipital Bone. The posterior side of the base of the skull.
• Posterior. Back, or rear.
• Sacrum. The large, triangular bone connected at the base of spine, between the hip bones. The tailbone is attached to its end.
• Spinous Process. The portion of each individual vertebra that extends downward and backward, away from the arch. Many back muscles attach at these points.
• Thoracic Spine. The middle portion of the spinal column, from the end of the neck region and extending through the chest and rib area, consisting of 12 vertebrae.
• Thoracic Vertebrae. The individual back bones of the thoracic spine. There are 12 thoracic vertebrae, beginning from the base of the neck region and extending through the chest and rib area.
• Transverse Processes. A bony protrusion from both sides of each vertebrae; meaning there are two transverse processes on each vertebra, from which spinal muscles and ligaments attach.

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