Don't isolate the Erector Spinae muscles! Do THIS instead.

Your low back hurts so you do what any normal person living in today’s world does - you get your Google on.

You learn that the muscles in the lower back are called the “erector spinae” and so you take the next reasonable step. You search for exercises and stretches that target these erector spinae muscles.

But eventually, whether during your current flare-up or in prior ones, you realize that just stretching and strengthening these muscles does not help you feel better.

Well dear reader, in this article I’ll explain why it’s not your erector spinae that’s the problem. It’s other muscles up and down stream that are more likely causing your discomfort.

Function of the Erector Spinae Muscles

If you look at the erector spinae muscles, you’ll notice that they are not a very big muscle group. Compare them to the chest, hamstrings, glutes or quads. They are miniature in comparison.

The erector spinae muscles are incredibly important in stabilizing and properly transferring force from your lower body to your upper body. It is not weak or tight erectors that cause low back discomfort, it is a low back that cannot stabilize and properly transfer this force to other parts of the body.

Don’t stretch your Erector Spinae

There is no shortage of erector spinae stretches out there on the internet. Usually, it is some movement that puts the spine into lumbar flexion. The fear of rounding your low back is often worse than the act itself, but the real key is building movement variety.

Instead of isolation, focus on full-body patterns that teach your hips and core to share the load. This is how you build a stronger, more resilient back.