Erector Spinae Muscles - A Massage Therapist's Review

What are the Erector Spinae? Commonly known as the erectors, the Erector Spinae is a muscle group of the back that consists of the Iliocostalis, the Longissimus and the Spinalis.

Anatomy

Origins: Spinous processes of T9-T12.

Insertions: Spinous processes of T1 and T2 thoracic vertebrae and the cervical vertebrae.

Actions: Allow bending forward at the waist by resisting the force of gravity, and to straighten up by contracting. Used in maintaining good posture.

Antagonist: Abdominal muscles

Symptoms

Spasm or tightening of these muscles, since they insert on the ribs, may cause a stabbing pain and make taking a deep breath painful.

Self-Care

Stretching: Lower Back Stretch

While lying on the floor on your back, bring your knees up to your chest, hugging them with your arms and pulling them closer. Hold.

Get down on all fours, round your back like a cat.

Strengthening: Back Extension

Using an exercise ball, lie on it on your stomach, toes on the floor. Lift your head and chest off the ball, then slowly return to the starting position.

Massage Techniques

Warm up using Effleurage, massaging the entire length of the muscle, from neck to lumbar spine.

If you're inclined to using your thumbs, then Stripping, thumb on thumb is effective.

For a deeper effect, use the forearms, with the elbow pointing toward the spine starting at the lumbar gliding up to the neck.

The above methods have all addressed the erectors in a linear way, moving parallel with the muscle fibers. Moving perpendicular to the muscle fibers as well is recommended. While standing at one side of the table, reach over the spine to the erector that is furthest away and use Cross Fiber Friction (finger tips on finger tips), moving skin and fascia only in a rocking manner, beginning at lumbar and ending at neck.

The same kind of thing can be done using palm on hand, again beginning at lumbar and ending at neck.

A Thai massage pose, the Assisted Plough provides a good stretch: the client is on his back, legs are lifted up to 90%, then the angle is decreased by the practitioner who pushes the ankles toward the client's head.

Another Thai massage pose, the Assisted Forward Bend: the client is seated with legs straight in front. Practitioner sits on heels facing client, with client's feet resting on knees. Client and practitioner grasp wrists while practitioner pulls client forward.