You may have heard of spinal muscles before, maybe with a coach or in physical therapy. There are three most commonly referred to: the QL or quadratus lumborum, the multifidus, and the erector spinae.
Let's dive into what these muscles are and what they do!
The Quadratus Lumborum “QL” is a deep spinal muscle relatively large and long in size. It extends from the lowest rib to the pelvis. It has a tendency to get tight from sitting and lack of movement throughout the day so it’s important to stretch and mobilize but it’s also important to strengthen! This gets forgotten a lot because people associate it with getting tight and therefore are told to or think to stretch it, not strengthen it.
The Multifidus: This muscle is integral in supporting the lumbar spine and protecting your joints. It is made up of three muscles and is pretty thin but very long as it runs down your entire spine and connects deep in your pelvis. It contracts when you extend your spine and when you rotate your torso.
The Erector Spinae are long thin muscles that stabilize the vertebrae. They are also responsible for extension of the spine, rotation and holding you upright.
So as you can see it’s pretty important ….
that these muscles are functioning properly so that you can stand, move and protect your spine. If you are experiencing back pain it is pretty likely that at least one of these muscle groups aren’t doing what they are supposed to either because they are tight or aren’t contracting properly.
Head over to our last post where we posted workouts to do to target each of these muscles specifically as well as the rest of your core muscles.
Have a great week!
Your postural movement specialists
If you are ready to take the step to improve your posture and get out of pain, book your consultation with us online or send us an email. We’re always happy to answer questions and get you started on your journey to better health.