Table of ContentsView AllTable of ContentsAnatomyFunctionComponentsAssociated ConditionsRehabilitationNext in Home Office Ergonomics GuideThe 8 Best Back Braces for Stability and Pain Reduction
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Table of Contents
Anatomy
Function
Components
Associated Conditions
Rehabilitation
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The paraspinal muscles are the “action” muscles of the back. When they work, the result is the obvious movement of your spine. These muscles course down your back and spine and help to move your spine into extension, rotation, and side bending. The technical name for the paraspinals is theerector spinae.
This article discusses the anatomy and function of the paraspinal muscles, as well as their associated conditions and treatments.
The paraspinals are a set of three muscles occupying what is known as the intermediate layer of the intrinsic back muscles. As the name suggests, the intermediate layer is located above the deep layer, and beneath thesuperficial layer.
The entire three layers of the intrinsic back muscles are located beneath two more superficial back muscle groups which together make up the extrinsic back muscles.
The paraspinal muscles are located on the left and right side of your spine and are made up of three groups. These include:
These muscle groups attach at various parts of the cervical, thoracic, and lumbar spine. They usually course from the spinous process or transverse process of one vertebra to the spinous or transverse process of a vertebra one, two, or three levels below.
Nicholas Koh / EyeEm / Getty Images
The job of the paraspinal muscles is to extend your spine and bend it over to the same side on which the contracting paraspinal muscle is located. Many people equate a spinalextension motionwith back arching, which may be a good way to think about it when you describe or attempt this kind of movement.
The contraction of paraspinal muscles also serves to “check” the action of theabdominal muscles. In other words, the abdominal muscles, particularly the rectus abdominus, bend the trunk forward.
As this movement occurs, an eccentric contraction, where the muscle elongates as it contracts, of the paraspinals keeps the trunk from bending too fast, as well as going too far forward.
Chronic back pain is often related to the paraspinal muscles. Causes include poorposture(which places direct strain on the muscles), muscle strain, andmuscle atrophy(in which the diminished muscle mass weakens spinal support).
The paraspinal muscles run lengthwise along the spinal column, from the skull to the pelvis. While all three start at the same place—specific areas at the lowest area of the spine—and all have a lumbar, thoracic and cervical part, their muscle fibers insert onto varying aspects of the spinal vertebrae and ribs.
The three muscles that comprise the intermediate layer of the intrinsic back muscles are the iliocostalis, longissimus, and the spinalis.
Iliocostalis Muscle
The iliocostalis muscle is the most lateral, or outside, of the three paraspinal muscles. It originates from a broad tendon on the back of the hip bones, the back of the sacrum bone, the ligaments of thesacroiliacjoints, and the spinous processes of the lower lumbar vertebra. This includes theligamentsthat connect these processes to one another.
The Iliocostalis group is largely responsible for extension, flexion, and rotation of the spine, allowing us to bend backward and sideways and to twist the spinal column.
The iliocostalis is divided into three distinct parts:
Longissimus Muscle
Like the iliocostalis muscle, the longissimus originates from a broad tendon on the back of the hip bones, the back of the sacrum bone, the ligaments of thesacroiliac joints, and the spinous processes of the lower lumbar vertebra.
This also includes the ligaments that connect these processes to one another. The longissimus is situated between the iliocostalis and the spinalis.
Like the iliocostalis, the longissimus has three parts to it. But instead of lumbar, thoracic, and cervical parts, this muscle has thoracic, cervical, and cranial parts, each of which have specific functions:
Spinalis Muscle
Like the iliocostalis and longissimus muscles, the spinalis originates from a broad tendon on the back of the hip bones, the back of the sacrum bone, the ligaments of the sacroiliac joints, and the spinous processes of the lower lumbar vertebra, including the ligaments that connect these processes to one another.
Of the three paraspinal muscles, the spinalis is the one closest to the midline. It, too, has three portions:
Injuries to the back or spine can cause pain and limited function of the paraspinals. Mechanical stress or poor posture can cause the muscle tissue near your spine to become pulled abnormally. Additionally, these muscles may simply contract to prevent further damage to the area (protective muscle spasm).
Symptoms may include:
If you have any of these symptoms, a visit to your healthcare provider is recommended. They can check things out, make a diagnosis, and start proper treatment.
If you have injured paraspinal muscles in your back, working with a physical therapist or specialist may be recommended. Keep in mind that you should check with your healthcare provider first to ensure that rehab is safe for you. Most problems with the paraspinals respond well to gentle stretching and strengthening exercises.
Exercises
Exercises include:
These exercises are a combination of stretching and strengthening and can help strengthen your core and create balance in your back’s paraspinal muscles.
Postural training may also be recommended to help keep your paraspinal muscles happy.By maintaining proper posture, you can keep your paraspinals functioning properly without placing excessive strain on them. Striving for postural awareness and strong yet flexible paraspinal muscles can keep you moving in a pain-free way.
The following treatments can also help with muscle spasms in the paraspinal muscles:
Summary
The paraspinal muscles comprise three groups of muscles that course down your back and spine. They help to stabilize the spine and allow it to lean, twist, and bend. Injury to the paraspinal muscles (or surrounding muscles) can result in back pain, muscle spasms, and difficulty moving the spine or maintaining posture.
Physical therapies such as massage, stretching, and strengthening exercises may be used to treat injured paraspinal muscles. Other treatments may include OTC pain medication, staying hydrated, and hot and cold applications.
8 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Bell D.Paraspinal muscles. In:Radiopaedia.Org. Radiopaedia.org; 2021.Vleeming A, Schuenke MD, Danneels L, Willard FH.The functional coupling of the deep abdominal and paraspinal muscles: the effects of simulated paraspinal muscle contraction on force transfer to the middle and posterior layer of the thoracolumbar fascia.Journal of Anatomy. 2014;225(4):447-462. doi:10.1111/joa.12227Elsevier.Iliocostalis colli muscle.Henson B, Edens MA.Anatomy, Back, Muscles. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing.Katzman WB, Vittinghoff E, Lin F, et al.Targeted spine strengthening exercise and posture training program to reduce hyperkyphosis in older adults: results from the study of hyperkyphosis, exercise, and function (SHEAF) randomized controlled trial. Osteoporos Int. 2017;28(10):2831-2841. doi:10.1007/s00198-017-4109-xAmerican Osteopathic Association.Muscle cramp.MedlinePlus.Muscle cramps.Harvard Health Publishing.What to do with that foam roller at the gym?
8 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Bell D.Paraspinal muscles. In:Radiopaedia.Org. Radiopaedia.org; 2021.Vleeming A, Schuenke MD, Danneels L, Willard FH.The functional coupling of the deep abdominal and paraspinal muscles: the effects of simulated paraspinal muscle contraction on force transfer to the middle and posterior layer of the thoracolumbar fascia.Journal of Anatomy. 2014;225(4):447-462. doi:10.1111/joa.12227Elsevier.Iliocostalis colli muscle.Henson B, Edens MA.Anatomy, Back, Muscles. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing.Katzman WB, Vittinghoff E, Lin F, et al.Targeted spine strengthening exercise and posture training program to reduce hyperkyphosis in older adults: results from the study of hyperkyphosis, exercise, and function (SHEAF) randomized controlled trial. Osteoporos Int. 2017;28(10):2831-2841. doi:10.1007/s00198-017-4109-xAmerican Osteopathic Association.Muscle cramp.MedlinePlus.Muscle cramps.Harvard Health Publishing.What to do with that foam roller at the gym?
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Bell D.Paraspinal muscles. In:Radiopaedia.Org. Radiopaedia.org; 2021.Vleeming A, Schuenke MD, Danneels L, Willard FH.The functional coupling of the deep abdominal and paraspinal muscles: the effects of simulated paraspinal muscle contraction on force transfer to the middle and posterior layer of the thoracolumbar fascia.Journal of Anatomy. 2014;225(4):447-462. doi:10.1111/joa.12227Elsevier.Iliocostalis colli muscle.Henson B, Edens MA.Anatomy, Back, Muscles. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing.Katzman WB, Vittinghoff E, Lin F, et al.Targeted spine strengthening exercise and posture training program to reduce hyperkyphosis in older adults: results from the study of hyperkyphosis, exercise, and function (SHEAF) randomized controlled trial. Osteoporos Int. 2017;28(10):2831-2841. doi:10.1007/s00198-017-4109-xAmerican Osteopathic Association.Muscle cramp.MedlinePlus.Muscle cramps.Harvard Health Publishing.What to do with that foam roller at the gym?
Bell D.Paraspinal muscles. In:Radiopaedia.Org. Radiopaedia.org; 2021.
Vleeming A, Schuenke MD, Danneels L, Willard FH.The functional coupling of the deep abdominal and paraspinal muscles: the effects of simulated paraspinal muscle contraction on force transfer to the middle and posterior layer of the thoracolumbar fascia.Journal of Anatomy. 2014;225(4):447-462. doi:10.1111/joa.12227
Elsevier.Iliocostalis colli muscle.
Henson B, Edens MA.Anatomy, Back, Muscles. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing.
Katzman WB, Vittinghoff E, Lin F, et al.Targeted spine strengthening exercise and posture training program to reduce hyperkyphosis in older adults: results from the study of hyperkyphosis, exercise, and function (SHEAF) randomized controlled trial. Osteoporos Int. 2017;28(10):2831-2841. doi:10.1007/s00198-017-4109-x
American Osteopathic Association.Muscle cramp.
MedlinePlus.Muscle cramps.
Harvard Health Publishing.What to do with that foam roller at the gym?
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