Erector Spinae

The erector spinae (sometimes known as sacrospinalis) is often described as a group of different muscles called iliocostalis, longissimus and spinalis.

Origin

• Posterior crest of the ilium
• Lower posterior surface of the sacrum
• Lower 7 ribs
• Spinous processes of T9-L5
• Transverse processes of T1-12

Insertion

• Angles of the ribs
• Transverse processes of all vertebrae
• Base of the skull

Actions

• Extension of the spine
• Lateral flexion (side-bending) of the spine
• Maintains correct curvature of the spine

Innervation

• Dorsal rami of cervical, thoracic and lumbar spinal nerves

Daily uses

• Maintaining good posture

How can I strengthen it?

• Dorsal raises
• Back extension machine
• Back extension on a swiss ball

How can I stretch it?

• Lower back stretch
• Back arch stretch
• Back slump stretch