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The erector spinae muscles that run down the spine are important for posture and everyday movements like twisting or bending, says trainer Katie Mack. Doing erector spinae muscles exercises can help with back pain and improve your power during exercise. Here are some to try.
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Mack recommends this move to target the erector spinae.
- Sit on the edge of a bench.
- Hold a pair of dumbbells between thighs.
- Lean forward.
- Lower dumbbells to floor.
- Maintain a flat back, raise back up.
- Do 3-4 sets of 10-12 reps.
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Try this one from Mack on the back extension machine at the gym.
- Legs straight, pad at hip bones.
- Hinge body forward.
- Squeeze glutes, press hips into pad.
- Bring torso back up.
- Add weight by holding a dumbbell at chest.
- Do 3-4 sets of 10-12.
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Dr. Dave Candy, DPT says this exercise works the stabilizing muscles in the back.
- Place barbell across shoulders.
- Tense abs.
- Squat down, push hips back.
- Lean torso forward.
- Keep weight in heels.
- Raise up.
- Do 6 reps, repeat 4x.
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Physical therapist Taylor Adkins, PT, DPT says planks are a great way to incorporate the core muscles, which include the erector spinae.
- Place hands or elbows on mat.
- Step feet back, lift body.
- Hold body in a straight line for 15 to 20 seconds.
- Repeat 3 to 4 times.
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You can reach the muscles of the erector spinae — the iliocostalis, longissimus, and spinalis — with this move, says trainer Michelle Razavi.
- Get into tabletop pose.
- Lower stomach, look up.
- Reverse by lowering head, arching back to sky.
- Repeat 5 to 20x.
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Razavi says better posture can boost your energy levels and mood.
- Place hands under shoulders, knees under hips.
- Extend your right arm and left leg.
- Engage your core to stay steady.
- Lower limbs, switch sides.
- Repeat 10x per side.
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Fitness pro Gini Grimsley likes this stretchy exercise.
- Stand on a workout box.
- Hold hands out in front of you like a diver.
- Starting with head, roll forward.
- Drop head until you can’t go further.
- Slowly roll back up, squeeze glute muscles.
- Do 5 reps.
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This is one of the best erector spinae exercises, says Dr. Alyssa Kuhn, DPT.
- Lie on your stomach.
- Lift chest off the ground.
- Reach arms forward, or push up off hands.
- Lift legs for a challenge.
- Engage back muscles, hold 5 seconds.
- Lower down.
- Repeat 10x.