Exercises to strengthen the Erector Spinae back muscles

If you suffer from back pain and fatigue, it might be because your back muscles around the spine, like the Erector Spinae, are weak. These muscles help you stand up when you bend over, but with a lazy and inactive lifestyle, these muscles get weak, which might lead to back strain. In this article, we'll learn together a set of exercises that help strengthen your back and spine muscles.

• What are the Erector Spinae muscles?

The Erector Spinae muscles are part of a bigger muscle group called the spinal muscles. They are next to your spine and run along its length. There are other muscles in this group like the rotator muscles and the multifidus muscles.

The Erector Spinae or back muscles include three main muscles, each made up of smaller muscles. The three main ones are Iliocostalis, Longissimus, and Spinalis.

• Here is a series of exercises that strengthen the Erector Spinae muscles:

1. Bird Dog exercise:

Bird Dog exercise doesn't just work different spine muscles including Erector spinae, it also builds strength in all trunk muscles.

• How to do this exercise :-

1. Start by getting down on your hands and knees.

2. Your hands should be shoulder-width apart, and your knees should be as wide as your hands.

3. Raise your right hand with your thumb pointing up, keeping your arm straight.

4. At the same time, slowly lift your left leg so it's behind you and parallel to the ground.

5. Hold this position for two seconds, then lower and switch to the other arm and leg.

6. Repeat this exercise about 8-12 times on each side.

2. Prone superman exercise:

The prone superman exercise strengthens the back muscles along the spine. To make it more comfortable, lie on a mat or fold a towel and put it under your pubic bones.

• How to do this exercise:

1. Lie face down flat on the floor.

2. Lift both your arms and legs off the floor.

3. Use your back muscles, not your leg muscles, to lift.

4. Hold this position for two seconds.

5. Slowly lower your arms and legs.

6. Repeat this exercise about 8-12 times.

If you find it hard to do this exercise by lifting both legs and arms together, you can start by lifting one arm and the opposite leg. Like lifting your left arm and right leg only, then lower them and switch to the right arm and left leg. Eventually, you'll build the strength to lift all limbs together.

3. Standing superman exercise :-

The Standing superman exercise helps improve balance. To start, you might need to use a chair or table to put one hand on until you get used to doing this exercise well.

• How to do this exercise :-

1. Stand straight with your feet hip-width apart.

2. Slowly bend forward, extending your left leg straight behind you, parallel to the ground.

3. At the same time, stretch your right arm straight in front of you.

4. Your upper arm should be level and parallel to your ear, and your eyes focused on the ground.

5. Hold this position for 5 seconds, then switch to the other side.

6. Repeat this exercise about 8-12 times on each side.

4. Deadlift Exercise :-

When doing the Deadlift with dumbbells, start with free weights between 1.5 and 2.5 kg. Avoid increasing the weight when first doing this exercise so you don’t strain your back muscles. You can gradually add weight as you get stronger if you want.

• How to do this exercise :-

1. Start by standing while keeping your back straight and your shoulders back, with your feet hip-width apart.

2. Hold the weights in each hand so they rest loosely on your upper thighs.

3. Bend forward until your torso is parallel to the ground.

4. Let the weights drop naturally.

5. Don't bend your shoulders or knees, and don't lean back.

6. Pause briefly then use your back muscles to lift yourself back up.

7. Keep your back straight as you go up.

8. Repeat this exercise about 8-12 times.

The best way to strengthen muscles is by doing exercises that target them. So you should vary your workouts and include different types that hit as many muscles as possible. You can add one or all of the previous exercises into your routine to strengthen your back muscles.