Erector Spinae Rehabilitation: What Is It?
The erector spinae muscles are located at the top of your spinal column and extend from your neck down towards your feet. They control movement such as bending, straightening, raising and lowering the trunk. These muscles work together with other muscles such as those involved in hip extension (gluteus medius) and knee flexion (tibialis anterior).
In addition to their role in stabilizing the spine, they also play a major role in maintaining posture. When these muscles become weak or damaged, it may lead to problems such as back pain and even lower back pain.
The erector spinae are one of the most common muscle groups that are injured during sports activities. They have been shown to cause injury rates similar to those seen in running injuries.
How Does It Affect Your Deadlifts?
If you suffer from low back pain, you will want to avoid exercises involving the erector spinae. If you are someone who does not do much lifting, then you may need to include them into your training program. However, if you lift frequently and have had back issues before, then they should probably be avoided altogether.
Both the deadlift and good morning are exercises that significantly involve the erector spinae. If you have had problems in the past, it would be preferable to avoid these. Some people will find that bending over to pick something up off the floor can cause severe pain in the lower back. This is a sign to stop performing these exercises as well.
How Do You Train Them?
If you are suffering from lower back pain, you should probably avoid training your erector spinae directly. Your first step would be to engage in physical therapy or see a medical professional who can determine what the cause of your back pain is and how to treat it. You may also want to see a chiropractor or an osteopath for treatment.
If you are cleared for physical activity, you should first engage in general stretching and warm-up exercises. You can then perform specific exercises to strengthen your core muscles to take the stress off of your lower back.
The hip bridge is a good exercise to strengthen your core without putting any stress on your lower back. If you have an injured lower back, you should also try to strengthen and heal it while still engaging in core strengthening activities.