The back muscles are one of the most important, as they bear the majority of the load in many physical exercises. It is especially important to bodybuilders, for whom it helps improve their appearance by giving their torso a V-shape. The development of back muscles contributes to the formation of correct posture, which is especially important for people who spend a long time at the computer.

The back also plays a key role when performing basic exercises from powerlifting and weightlifting. The more developed an athlete's back muscles are, the more weight he is able to lift, whether it be a deadlift or a deadlift. In the latter, the longest load is taken by the longissimus dorsi muscle. It is responsible for flexion and extension of the torso. The article will discuss the most effective exercises for the long back muscles.

A little anatomy

The longissimus dorsi muscles are one of the key muscles in exercises for flexion and extension of the torso. They are located along the entire length of the back, being close to the spinal column. The longissimus muscles are attached to the spine, sacrum and base of the skull with the help of tendons. You can activate their work using exercises such as hyperextension, deadlifts and similar ones described below.

In addition, the longissimus is surrounded by a number of other important muscles, which include the latissimus and teres major. The lats are used to a greater extent during pull-ups and bent-over barbell rows and are located in the lumbar area. are located closer to the middle of the back and are activated through similar exercises.

Hyperextension

It is necessary to use a special simulator to train the lower back. Position yourself so that the lower rollers are fixed just above your feet, and your torso covers the pad of the exercise machine up to the level of your hips.

The starting position is as follows - the arms are crossed at the back of the head, and the torso is straightened, lying flat, without any bends.

You should lower your body until you begin to feel a slight stretch in the lumbar area. After lowering your body as much as possible, return to the starting position and repeat this movement up to 20 times in each of 5 approaches.

You can also use weights if the classic execution seems too easy. A slightly modified implementation of this exercise will help to use the muscles a little more, in which the body not only lowers down, but also rises up to its maximum height.

Bent-overs with a barbell

When bending over with a barbell on your shoulders, the longissimus muscles act as the most important muscles. During execution, the knees should be slightly bent, and the bends should be done until the moment when the torso is almost parallel to the floor.

The key nuance of this exercise is that the weight of the bar along with the weights should not be too large, since this will reduce the emphasis on the longissimus muscles and the entire load will be transferred to the posterior muscles of the thighs.

The principle of execution is as follows: you need to perform 4 sets of 10 repetitions each.

If you achieve good results in bending over with a barbell, you can switch to the same bending, but only in a sitting position. The weight of the projectile in this case should be slightly less, and the volume of training will increase to 15 repetitions in 5 approaches.

Deadlift

The barbell of the required weight should be in front. You need to take the projectile so that it is a few centimeters from your legs, and your grip should be slightly wider than your shoulders. You need to squat down, and then with a slow movement and with an arched back, lift the barbell up using tension in the muscles of the dorsal area.

The back muscles of the thighs are also involved here, but the entire load should not go only to them. To prevent such a load shift from occurring, it is necessary to follow the correct technique for performing the exercise, which has already been described above.

When lowering the barbell, you need to lower it until it touches the floor and only then do a new repetition. In this case, the trajectory of the bar must adhere to the vertical direction, both when ascending and when descending. You should not try to lift the bar using inertia, use only the strength of the deep long muscles of the back.

When choosing the width of the legs, you need to be guided by individual sensations, since for some it will be more comfortable to perform with a stance at shoulder level, while for others the sumo style, in which the legs are spread wide, is more suitable.

To increase the volume and strength of the back muscles, you need to do at least 4 sets of 6 repetitions each.

Pull-ups

Take a bar at a more comfortable width. The legs should not touch the floor, and the body should be fully straightened. Now rise up until your chin touches the bar and hold in this position for at least one second. After that, lower yourself and repeat the same movement.

You need to repeat pull-ups on the bar up to 10 times in 5 approaches. This exercise is a great help in how to pump up the long back muscles.

Bar to chin row

The torso should be straight, the barbell should be held in straight arms with a wide grip. Spread your elbows to the sides and lift the bar to the level of your chin, holding at the top point for one second, and then slowly lower the bar to the starting position. Do 15 repetitions of this exercise in 5 approaches.

To shift the emphasis specifically to the back muscles and, in particular, to the longissimus muscles, it is necessary to select a sufficient weight of the projectile. If during the exercise the load on the back was not felt well, then it is worth increasing the weight a little and adding until the tension of the entire back is felt while lifting the barbell.

Conclusion

All the exercises described above will help in strengthening the long back muscles, thereby improving overall posture, as well as increasing their size or strength.

You should not pick up too much weight on the projectile, as this can only harm your back and provoke a disease such as an intervertebral hernia.

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Exercises to strengthen your back muscles

The back is the most voluminous region of the human body. The development of all back muscles is important for athletes who train only one physical strength, and for bodybuilders, whose goal is the phenomenal development of each muscle group, and for ordinary fitness enthusiasts who visit gyms in order to correct lagging muscles, get rid of excess weight and improve posture. In this article we will tell you how to pump up and how to strengthen your back muscles.

Powerlifters and weightlifters must develop the long back muscles (the psoas muscles) in order to add weight in the squat, deadlift, and all dynamic exercises that somehow involve increasing weight in the clean and jerk. Bodybuilders without developed latissimus dorsi muscles simply will not look impressive, even if they have extremely developed all the other muscles of the body. And for those fitness enthusiasts who visit a fitness center to correct their posture, back exercises are also necessary; especially for the erector spinae muscles.

The main muscles of the human back are the longus (erector spinae), latissimus, trapezius (lower region) and teres major (teres major).

The longus dorsi muscles are the muscles in the lumbar region responsible for straightening the spine. They are located along the entire spinal column, attached by tendons to the sacrum and to the base of the skull. The lower back muscles are used in exercises such as hyperextensions, deadlifts and similar exercises.

The latissimus dorsi muscles work in all pulling movements - pull-ups, bent-over barbell rows and horizontal rows. The main function of the latissimus muscle is to lower the raised arm and bring it to the body. The latissimus muscles are located throughout the lower back region.

The upper parts of the latissimus dorsi cover the trapezius muscles; or rather, the lower and middle regions of the “trapezoid”. In general, the trapezius muscles are a large muscle group that starts from the shoulders and extends to the latissimus muscles. The lower trapezius region is also important for posture. These muscles are used in horizontal rows and “inclined” shrugs.
The teres major muscles are located between the rear deltoids and the superior latissimus muscles. Their main function is to pull the arm down and bring it towards the body. It participates in almost the same movements as the latissimus muscle, but the specific exercises for the teres major muscle are somewhat different.

Exercises for back muscles

Hyperextension (exercise for long back muscles)

Stand in a special device for training your lumbar back. Position yourself so that the upper bolsters are just below your waist, and the lower ones are just above your feet. Starting position - arms crossed at the back of the head, body positioned straight, without the slightest bend. Bend at the waist until you feel a good stretch in the long back muscles. Without delay at the bottom, return to the starting position, and also without delay, repeat the movement. An exercise to stretch the back muscles is performed for 15–20 repetitions. Number of approaches – 4 – 5.

In this exercise, the main muscles worked are the spinal erectors. In the starting position, your legs should be slightly bent at the knees. Bend until your torso is almost parallel to the floor. The main thing is not to take more weight than expected - so that the working emphasis from the lower back does not shift to the back muscles of the thighs. The number of sets and repetitions is 3 – 4 by 8 – 10.
For those who have already achieved good development of the lower back and want to improve the separation of the long muscles, it is better to prefer bending over with a barbell in a sitting position. In this case, you need to use lighter weight and the volume of training should be different - 4 - 5 sets of 12 - 15 repetitions.

Squat down, grab the barbell, and pull it up. Extension should occur due to the efforts of the lumbar muscles. The exercise also involves the muscles of the thighs (mainly the posterior muscles), but the emphasis should not shift to them. To do this you need to follow the correct technique.

Lower the bar until the discs touch the floor. The bar must move strictly vertically. When coming out of a squat, do not try to lift the barbell using the inertia of your legs. From start to finish, the long back muscles should be tense.

To maximize stimulation of the long back muscles, choose the leg position in which you are most comfortable performing deadlifts. For some, it is more convenient to place your feet shoulder-width apart, for others - a wide stance (sumo-style deadlift).
Those performing deadlifts to tone the lower back muscles should perform 4 to 5 sets of 6 to 10 reps. Athletes training to maximize the strength of the long back muscles should perform 3 to 4 sets of 4 to 6 repetitions.

While hanging on the bar, lower yourself until the “wings” (latissimus dorsi muscles) are fully stretched. Hold at the bottom point for 1 second, then, using the force of the latissimus muscles, pull yourself up until your chin touches the bar. Hold at the top for 1 second and repeat the movement.

The main muscle group worked in this exercise is the latissimus. But the rhomboid muscles, the teres major muscles, and the “trapezius” (lower region) also work a lot. For beginner athletes, there is no need to include special exercises for the teres major (teres major) and trapezius muscles. But intermediate and high-level athletes should include special exercises for the remaining back muscles in their programs.
With a medium grip, the entire region of the latissimus muscles is stimulated, with a narrow grip the emphasis shifts to the bottom of the latissimus, and with a wide grip the large round muscles of the back work more. It is recommended to perform exercises for the latissimus dorsi muscles in 8–12 repetitions, in 4–5 approaches.

Pulldowns also work the latissimus dorsi, teres major, and trapezius muscles, but for better stimulation, it’s best to stick with classic pull-ups. Pulldowns on the upper block are good when you need to give the muscles relief and separation. Then they need to be performed in a large number of approaches and repetitions - 6 - 8 sets of 12 - 20 repetitions.

This exercise is also for the latissimus dorsi muscles. The large round muscles of the back are practically inactive during the deadlift, but the trapezius muscles (lower and middle region) work quite hard. Taking the barbell, bend over so that your torso is parallel to the floor. The gaze is directed downwards, not in front of you. Pull the barbell until the bar touches your upper abdominal region. Hold at the top for 1 second, then smoothly lower the bar. Without delay at the bottom, repeat the movement. Training the latissimus dorsi muscles is performed in 3–4 sets of 8–12 repetitions.

This exercise with dumbbells for the back muscles is almost the same as the previous one. The only difference is that in the dumbbell row you can place more emphasis on the muscle being trained. Stand at a raised platform at the height of your knees, and rest your free hand on it, bending at the waist. Pull your hand with the dumbbell to the bottom of your chest. Back muscle training is carried out in 3–4 sets of 8–10 repetitions.

Sitting in front of a horizontal block, grab the handle and pull it towards you until it touches your stomach. Without delay at the top, return to the starting position. The positive phase of the exercise (traction) should be carried out by tensing the back muscles and slightly bending the torso back. During the negative phase (lowering), the torso should lean forward slightly.
Those who want to place more emphasis on developing the teres major muscles of the back can perform horizontal rows with a bar; The grip in this case should be wider than shoulder width. For volumetric training of “wings”, it is better to prefer a handle in the shape of the letter V. In the first case, you need to perform 4–5 sets of 12–15 repetitions; in the second – 4 sets of 10 – 12 repetitions.

Holding a dumbbell in each hand, bend over. Pull the dumbbells until they touch the bottom of your chest. Throughout the entire approach, the grip should be neutral - that is, with the backs of your palms facing to the sides. 4 – 5 sets of 12 – 15 repetitions.
If you do this exercise with a regular grip (the backs of your hands facing forward), it will simply be a variation of the bent-over row, another exercise for developing the latissimus dorsi muscles. But dumbbell rows with a neutral grip are a special exercise for developing the lower and middle regions of the trapezius muscles.

Lie down on a bench with a slight downward inclination. Take the bar. The weight of the bar should be relatively light - no more than what you can do 8 to 10 pull-ups. Stretch your arms with the bar up and slightly bend them at the elbows. Lower your arms until they are parallel to the floor. Without the slightest delay at the bottom point, return to the starting position. Repeat without holding at the top. Your elbows should be slightly bent throughout the set. The recommended number of repetitions is 15 – 20.

If you have a tall vertical block in your gym, you can perform a similar exercise on it. This exercise is called the Rader Row. It completely copies pullovers when lying on an inclined bench. Beginners do not need to include pullovers and Raider rows in their training program. These two exercises are specifically for separation and relief of the “wings”.

Standing straight, holding the barbell in your lowered hands, pull it until it lightly touches your chin. At the top point, hold for 1 second, slowly lower the apparatus, and, without hesitation, repeat the exercise. 4 – 5 sets of 12 – 15 repetitions.
This exercise is good for both the middle region of the back and the lateral deltas. To focus on your back muscles, you need to use a barbell that weighs about 14 times more than you can do 8 pull-ups with. You also need to pull exactly to the level of the chin, and not to the level of the chest - so that mainly the trapezius and rhomboid muscles are stimulated, and not the muscles of the shoulders and arms.

Lie face down on an incline bench and hold a barbell in your hands. Perform classic shrugs, tightening the middle region of your back. This exercise is necessary not only during the “relief period”, but also simply to improve the functionality of the trapezius. In any case, it is recommended to perform 5 sets of 12 – 15 repetitions.

A set of exercises for the back muscles

Complex for beginners

Monday: Pull-ups
Vertical block row for the head

Friday: Bent-over Dumbbell Row
Wide Grip Vertical Row
Bent-overs with a barbell

This complex must be followed until an average strength level is reached. That is, until you bench press 150% of your body weight 5 times and squat 15 times with the same weight. The weight of the deadlift should be no less (or better yet, more) than the weight of the squats. If the average level is reached, but there is no increase in mass, you need to move on to the next complex.

Complex for advanced

Monday: Superset pull-ups with pullovers. 3 supersets. Between exercises – no more than 1 minute of rest.

Friday: Wide Grip Lat Pulldown
Neutral grip dumbbell row
Horizontal block thrust. Use the handle for regular rows, with a medium grip.
For each exercise, do 5 sets of as many reps as possible.

Those whose goal is good posture and strengthening the back muscles need to work on a different program outlined below.

A set of exercises for posture

Monday: Hyperextensions
Barbell row to chin level
Training the oblique abdominal muscles in a lying position

Wednesday: Crunch
Reverse crunches

Friday: Bent-over Row
Pull-ups

Side bends with a dumbbell.

This complex is focused on exercises for women for the back muscles, although girls and women pay more attention to the abs and buttocks, training in this complex will not be superfluous.

Exercises for the abdominal muscles have been added to the program, since without their development it is impossible to improve posture. See how they are performed in the article “How to pump up your abs at home.” You need to do your best both in abdominal training and in lower back training - these muscles are responsible for correct posture. You also need to work well on the trapezius - they are responsible for the correct position of the upper spine.

Exercises for back muscles: video

How to pump up your back muscles: video

Strengthening your back muscles: video

Back stretching exercises

Gymnastics to strengthen back muscles

Exercises to relax your back muscles

Spine without pain Igor Anatolyevich Borshchenko

Strengthening the long and short back muscles

The “cables” that are involved in keeping our spine in balance are also located on the side of the back. If they are not strengthened, they will weaken and you will experience back pain as the load becomes unevenly distributed.

Exercise “Fish-hands”

Starting position: lying on your stomach. Make a cushion out of a towel and place it under your stomach and pelvis. If you have problems with the cervical spine, place a towel folded in four under your forehead, as it will be difficult for you to hold your head up. Arms and legs are extended.

Raise your outstretched right arm, try to hold it in this position for 30-60 seconds.

Repeat the movement for your left hand. The total number of repetitions with short rest is 3 times.

Exercise "Fish-legs"

Raise your extended right leg and try to hold it in this position for 30–60 seconds. Repeat the same movement for your left leg. There is no need to raise your leg high so as not to provoke lower back pain. The total number of repetitions with short rest is 3 times.

Exercise “Fish-arms-legs”

Starting position: lying on your stomach. Stretch your arms and legs.

Raise your right leg and left arm simultaneously, try to hold them in this position for 30–60 seconds. Perform a similar movement for your LEFT leg and RIGHT arm. The total number of repetitions with short rest is 3 times.

Exercise “Walking on toes with tense abs”

We also recommend simple walking on your toes. However, there is a significant difference in this exercise from just walking. While walking, you need to tense your abdominals. This wonderful exercise trains the calf muscles, strengthens the abdominal muscles, and shapes posture.

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From the book Normal Human Anatomy: Lecture Notes author M. V. Yakovlev

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From the book 3 best systems for back pain author Valentin Ivanovich Dikul

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From the book Lower back without pain author Igor Anatolyevich Borshchenko

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From the book Atlas: human anatomy and physiology. Complete practical guide author Elena Yurievna Zigalova

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From the author's book

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From the author's book

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The back muscles are one of the largest muscle groups in the human body and one of the most important for our body. The anatomy of the human back muscles is primarily due to the fact that they are responsible for upright posture, that is, for the stability and movement of the body in an upright position. Muscle corset of deep (deep muscles) and superficial (superficial muscles) spinal muscles:

• connects the vertebrae and maintains the physiological bend of the ridge;
• protects the spine from excessive loads;
• forms a strong but elastic protection for bones, joints, and internal organs;
• allows us to walk, sit, bend, turn our neck and torso, raise and lower our arms and legs.

All this means that our posture, that is, “the habitual position of the body, which is regulated unconsciously,” flexibility and mobility of the torso and joints, normal blood supply to the brain and muscles, depends on the spinal muscles. You constantly slouch or spend day after day bent over in a chair - and the vessels in the depths of your body are pinched, and you have a headache or causeless fatigue. You turned sharply - and now your neck is numb, your lower back is aching, intercostal neuralgia “shoots” under the ribs... All this is a consequence of weak, undeveloped back muscles, therefore, even if you are not going to become an athlete, you need to exercise them.

Have you noticed which muscles people most often work out in gyms? Most often, beginners try their best to develop the so-called “demonstrative” muscles: men work on their biceps and chest, and girls work on their hips and buttocks. After all, you can’t see your back under clothes! However, this is not entirely true: a narrow waist and V-shaped back contour form a fit, athletic male figure, and a strong back allows girls and women to safely wear dresses with a deep neckline in the back.

The back muscles are the hardest workers in our body; unlike many others, they are constantly “busy with work.” In sports, they participate in almost all basic strength exercises for the chest, limbs, and lower body, so people with weak backs cannot effectively build muscle mass by increasing the working weight of the equipment and the intensity of training. In addition, weak muscle corset increases the likelihood of injury.

How does the back muscle corset work?

Knowing the location of the muscles, the physiology and biomechanics of their work, it is easier to understand how to properly develop a particular muscle group, giving it the appropriate load. Therefore, the first book you open before you start working on your body should be an anatomical atlas with detailed photos and tables. A popular article on myology, the science of how muscles are structured and function, would not be out of place, and training videos with comments from knowledgeable people will help you feel for yourself how the muscles are located on your back. Having assessed their condition, you will not waste time on those that are better developed, and select exercises for the weakened ones.

According to the anatomical classification, the back is divided into five zones: vertebral, it stretches along the entire main shaft of the body; scapular and subscapular; lumbar and sacral areas.

There are two types of spinal muscles based on their location:

• superficial ones are initially attached to the so-called spinous, long, processes of the spine (these tubercles are palpated along the entire spinal column) and end in various parts of the shoulder girdle, ribs, shoulder blades, and pelvis;
• the beginning of the attachment of the deep ones - paired, shorter transverse processes. Intertwined, strong fibers of muscle tissue connect the vertebrae with each other.

The contours of the back are mainly formed by the superficial muscles, so working with them in the gym is easier and in some ways more pleasant: the result is visible immediately, and this inspires beginners not to be lazy. The deep ones, forming a kind of corset around the spine from the head to the sacrum, work together, so most of them are combined into the “trector torso” muscle group. Outwardly, they are hardly noticeable, but they affect the general appearance of the back and are of great importance for power loads.

Superficial muscles

The upper back area contains the trapezius, latissimus, rhomboids, teres minor, and serratus posterior respiratory muscles. The superficial muscles of the back cover it in two layers, the upper of which is formed by larger ones, and the lower by relatively small ones.

First layer

Bodybuilders are very fond of the trapezoid, since it significantly shapes the body's relief, and its size in a person immediately shows whether he is engaged in strength training. Large and flat, it covers almost the entire back - from the back of the neck to the shoulder blades. This muscle begins from the occipital bone, all the cervical and thoracic vertebrae, and at the end it is fixed at the top of the scapula. On the right and left it looks like right triangles, and together they merge into an inverted trapezoid, with its base facing the line of the shoulders.

The main function of the trapezius muscle of the back is to control the movement of the shoulder blades. Some bundles of fibers lower them, others raise them, for example, when we shrug our shoulders in bewilderment or work with oars. To fully wake up the trapezius and feel how it responds to effort, throw back your head, keeping your back still.

The latissimus dorsi muscle is partially covered from above by the trapezius, its wide, flat triangle reaching just below the waist. At the beginning, its fibers are attached to the lower pairs of the thoracic and to all lumbar vertebrae, the sacrum, the iliac crest and four pairs of the lower ribs. Extending sideways/upwards, they end on the so-called lesser tubercle of the humerus. It works when we:

Gym regulars often call the latissimus muscle “wings”, as it forms a V-shaped muscular contour of the figure, protruding like wings from the back, at the level of the armpits. Beneath the latissimus, sharing its load and complementing the range of motion, is the teres major dorsi muscle, which bodybuilders refer to as the “small wings.”

Second layer

The main muscles of this zone are rhomboids, like bridges or platforms; they connect the shoulder blades to the vertebrae of the upper back. The rhomboid major muscle originates from the four upper pectoral muscles, the minor muscle - from the two lower cervical vertebrae and the bottom of the nuchal ligament. Directed obliquely downwards, both of them are attached to the inner corner of the scapula and allow you to lift, reduce and spread the shoulder blades. Simply put, it is the diamonds that are responsible for posture - when they lack strength, the shoulder blades move forward, which is why a person looks slouched.

Transverse spinous

One of the most important, but outwardly invisible muscles that allow us to remain slim and flexible is the transverse spinalis. Woven from short, diagonally located fibers, it lies deeper than the rectifier and fills the spaces between the spinous and transverse processes of the vertebrae, connecting them with each other.

1. Its semispinous part fits the ridge with a shock-absorbing corset.
2. Multifidus (multifidus) resembles a tourniquet of muscle fibers tightly woven around the spine. The interspinous bundles connect the vertebrae vertically, except for the sacrum, and the intertransverse bundles are stretched between the transverse processes.
3. Rotators - bundles of fibers of different lengths - are attached to the spine, like stretch strings. They diagonally connect adjacent vertebrae or are thrown across several vertebrae, providing elastic mobility of the ridge.

When fully tense, the muscle group works as an extensor of the back; with unilateral tension, it twists the torso in the opposite direction. In general, we can say that it makes it possible to “fine-tune” the movement of the spine.

Sacrospinous

This powerful muscle is slightly noticeable on both sides of the spine from the neck to the lower back, connecting all its bone fragments with each other and with the ribs; its individual bundles stretch to the pelvic bones and sacrum. In fact, this is not one, but two parallel muscle bands, united by the common name “rectifier (“extensor”) of the back. One part of it is called the iliocostalis muscle, the second is called the longissimus muscle. In anatomical atlases, they are also joined by the spinalis muscle, which runs along the corresponding processes of the vertebrae. However, in some training manuals it is classified as an independent muscle structure, since it is responsible for flexion of the spine.

The sacrospinalis muscle holds the torso upright and is responsible for the mobility of the spine. Thanks to it, we can tilt and turn our heads in all directions, bend and straighten our backs, and rotate our bodies. In the lumbar region, it works together with the quadratus lumborum muscle, which formally does not belong to the back, since it is located on the back wall of the abdomen and is separated from it by a layer of connective tissue (fascia).

Memo for beginners

Although the structure of the back muscles seems complex at first glance, over time you will be able to understand the tricky terms and be surprised at how intelligently everything is arranged in our body! Each movement depends on a specific muscle, and by letting it work, you will gradually accustom it to intensive work, and in gratitude you will receive a beautiful and toned figure.

But don’t rush straight to the gym, and especially don’t start lifting weights on your own if you haven’t done it before! It is difficult to find a completely healthy person among city residents. Sedentary work and the habit of relaxing in front of the TV not only spoil your posture, but also provoke various diseases of the spine. Therefore, before making a plan for your first workout, consult your doctor: people with severe scoliosis, old injuries, pinched discs and displaced discs cannot always work out their back.

The dorsal, or posterior, roots of the spinal nerves provide innervation to the back flexors/extensors. In people with weak backs, sudden movements or improper training can cause them to become pinched and cause severe pain. If you do not suffer from serious illnesses, but sometimes feel pain in the sacrum, you should get examined and start doing physical therapy to strengthen the muscle corset. When your body gets stronger, you can move on to strength training, without which no back workout is complete.

The back muscles are considered the most developed muscles in our body. The back muscles consist of deep and superficial. They themselves consist of numerous intertwined fibers.

This entire structure responds perfectly to fairly high loads. In addition, the back muscles are paired, which is why the back is a very strong part of the body. And with the right set of training, even a person who is not a gifted athlete can develop them.

In this article you can learn more about the anatomy of the spinal muscles. About their varieties and structure. About the functions performed by each muscle group. And also a little about what ailments the back can be vulnerable to.

Back zones

The structure of human muscles In accordance with the specific arrangement of muscle fibers, five main areas of the back are distinguished; it is the superficial muscles that determine their contours. The rear surface of the case is divided into:

• Spinal section.
• Scapular section.
• Subscapular area.
• Lumbar area.
• Sacral section.

Since all back muscles have a multilayer structure, there are two types of fibers:

• located on the surface;
• lying in deep layers.

Superficial back muscles

This type of muscle fiber attaches to the shoulders. So, let's take a closer look at each muscle of the human body.

Trapezius muscle

The trapezius muscle is flat, triangular in shape, with a wide base facing the posterior midline, occupies the upper and posterior region of the neck. It begins with short tendon bundles from the external occipital protrusion, the medial third of the superior nuchal line of the nuchal bone, from the nuchal ligament, the spinous processes of the 7th cervical vertebra and all thoracic vertebrae, and from the supraspinous ligament.

From the origin, the muscle bundles are directed, noticeably converging, in the lateral direction and are attached to the bones of the shoulder girdle. The superior muscle bundles pass downwards and laterally, ending on the posterior surface of the outer third of the clavicle.

The middle bundles are oriented horizontally, extend outward from the spinous processes of the vertebrae and are attached to the acromion and scapular spine.

The lower muscle bundles follow upward and laterally, passing into the tendon plate, which is attached to the scapular spine. The tendon origin of the trapezius muscle is more pronounced at the level of the lower border of the neck, where the muscle is widest. At the level of the spinous process of the 7th cervical vertebra, the muscles of both sides form a well-defined tendon area, which is found in the form of a depression in a living person.

The trapezius muscle is located superficially throughout its entire length, its upper lateral edge forms the posterior side of the lateral triangle of the neck. The lower lateral border of the trapezius muscle crosses the latissimus dorsi muscle and the medial border of the scapula externally, forming the medial border of the so-called auscultation triangle.

The lower border of the latter runs along the upper edge of the latissimus dorsi muscle, and the lateral border along the lower edge of the rhomboid major muscle (the size of the triangle increases when the arm is bent forward at the shoulder joint, when the scapula moves laterally and anteriorly).

Function: simultaneous contraction of all parts of the trapezius muscle with a fixed spine brings the scapula closer to the spine; the upper muscle bundles raise the scapula; the upper and lower bundles, while simultaneously contracting, forming a pair of forces, rotate the scapula around the sagittal axis: the lower angle of the scapula moves forward and in the lateral direction, and the lateral angle moves upward and medially.

With a strengthened scapula and contraction on both sides, the muscle extends the cervical spine and tilts the head back; with unilateral contraction, it slightly turns the face in the opposite direction.

Latissimus dorsi muscle

The latissimus dorsi muscle is flat, triangular in shape, and occupies the lower half of the back on the corresponding side. The muscle lies superficially, with the exception of the upper edge, which is hidden under the lower part of the trapezius muscle.

Below, the lateral edge of the latissimus dorsi muscle forms the medial side of the lumbar triangle (the lateral side of this triangle is formed by the edge of the external oblique abdominal muscle, the lower - the iliac crest.

It begins as an aponeurosis from the spinous processes of the lower six thoracic and all lumbar vertebrae (together with the superficial plate of the thoracolumbar fascia), from the iliac crest and the median sacral crest.

The muscle bundles follow upward and laterally, converging towards the lower border of the axillary fossa.

At the top, muscle bundles are attached to the muscle, which start from the lower three to four ribs (they extend between the teeth of the external oblique abdominal muscle) and from the lower angle of the scapula. Covering the lower corner of the scapula from behind with its lower bundles, the latissimus dorsi muscle sharply narrows and spirals around the teres major muscle.

At the posterior edge of the axillary fossa it passes into a flat thick tendon, which is attached to the crest of the lesser tubercle of the humerus. Near the attachment site, the muscle covers from behind the vessels and nerves located in the axillary fossa. It is separated from the teres major muscle by a synovial bursa.

Function: brings the arm to the body and turns it inward (pronation), extends the shoulder; lowers the raised hand; if the arms are fixed (on the horizontal bar), the torso is pulled towards them (when climbing, swimming).

Levator scapulae muscle

The levator scapulae muscle begins with tendon bundles from the posterior tubercles of the transverse processes of the upper three or four cervical vertebrae (between the places of attachment of the middle scalene muscle - in front and the splenius muscle of the neck - in the back).

Moving downward, the muscle attaches to the medial edge of the scapula, between its upper angle and the spine of the scapula. In its upper third the muscle is covered by the sternocleidomastoid muscle, and in the lower third by the trapezius muscle.

Immediately anterior to the levator scapulae muscle are the nerve to the rhomboid muscle and the deep branch of the transverse cervical artery.

Function: raises the scapula, simultaneously bringing it closer to the spine; with a strengthened scapula, it tilts the cervical part of the spine in its direction.

Rhomboid minor and major muscles

The rhomboid minor and major muscles often fuse to form one muscle. The rhomboid minor muscle starts from the lower part of the nuchal ligament, the spinous processes of the 7th cervical and 1st thoracic vertebrae and from the supraspinous ligament. Its bundles pass obliquely - from top to bottom and laterally and are attached to the medial edge of the scapula, above the level of the spine of the scapula.

The rhomboid major muscle originates from the spinous processes of the 2-5 thoracic vertebrae; attaches to the medial edge of the scapula - from the level of the spine of the scapula to its lower angle.

The rhomboid muscles, located deeper than the trapezius muscle, themselves cover the posterior superior serratus muscle and partially the erector spinae muscle.

Function: brings the scapula closer to the spine, while simultaneously moving it upward.

upper and lower rear serrations

Two thin flat muscles are attached to the ribs - the superior and inferior serratus posterior. The superior posterior serratus muscle is located in front of the rhomboid muscles, begins in the form of a flat tendon plate from the lower part of the nuchal ligament and the spinous processes of the 6-7 cervical and 1-2 thoracic vertebrae.

Directing obliquely from top to bottom and laterally, it is attached with individual teeth to the posterior surface of 2-5 ribs, outward from their corners.

Deep back muscles

The deep back muscles form three layers: superficial, middle and deep.

• The superficial layer is represented by the splenius capitis muscle, the splenius neck muscle and the erector spinae muscle;
• The middle layer is the transverse spinalis muscle;
• The deep layer is formed by the interspinous, intertransverse and suboccipital muscles.

The muscles of the superficial layer, which are the type of strong muscles that perform predominantly static work, achieve the greatest development. They extend throughout the back and back of the neck from the sacrum to the occipital bone.

The origins and attachments of these muscles occupy large surfaces and therefore, when contracted, the muscles develop great force, holding the spine in an upright position, which serves as a support for the head, ribs, entrails and upper limbs.

The muscles of the middle layer are oriented obliquely, spreading from the transverse processes to the spinous processes of the vertebrae.

They form several layers, and in the deepest layer the muscle bundles are the shortest and are attached to adjacent vertebrae; The more superficial the muscle bundles lie, the longer they are and the greater the number of vertebrae they spread over (from 5 to 6).

In the deepest (third) layer, the short muscles are located between the spinous and transverse processes of the vertebrae. They are not present at all levels of the spine; they are well developed in the most mobile parts of the spinal column: cervical, lumbar and lower thoracic.

This deep layer includes the muscles located in the back of the neck and acting on the atlanto-occipital joint. They are called the suboccipital muscles.

The deep muscles of the back become visible after the superficial muscles, the latissimus dorsi and the trapezius, are prepared layer by layer and divided, midway between their points of origin and insertion.

Splenius capitis muscle

The splenius capitis muscle is located immediately anterior to the superior portions of the sternocleidomastoid and trapezius muscles. It starts from the lower half of the nuchal ligament (below the level of the IV cervical vertebra), from the spinous processes of the 7th cervical and the upper three to four thoracic vertebrae.

The bundles of this muscle pass upward and laterally and are attached to the mastoid process of the temporal bone and the rough area under the lateral segment of the superior nuchal line of the occipital bone. With bilateral contraction, the muscles extend the cervical spine and head; with unilateral contraction, the muscle turns the head in its direction.

Splenius neck muscle

The splenius neck muscle starts from the spinous processes of the 3rd - 4th thoracic vertebrae. It is attached to the posterior tubercles of the transverse processes of the two or three upper cervical vertebrae, covering from behind the beginning of the fascicles of the levator scapulae muscle. Located in front of the trapezius muscle.

With simultaneous contraction, the muscles extend the cervical part of the spine; with unilateral contraction, the muscle turns the cervical part of the spine in its direction.

Erector spinae muscle

This is the strongest of the autochthonous muscles of the back, extending along the entire length of the spine - from the sacrum to the base of the skull. It lies anterior to the trapezius, rhomboid, serratus posterior, and latissimus dorsi muscles.

The back is covered with a superficial layer of the thoracolumbar fascia. It begins with thick and strong tendon bundles from the dorsal surface of the sacrum, spinous processes, supraspinous ligaments, lumbar, 12th and 11th thoracic vertebrae, posterior segment of the iliac crest and thoracolumbar fascia.

Part of the tendon bundles, starting in the sacral region, merges with the bundles of the sacrotuberous and dorsal sacroiliac ligaments.

At the level of the upper lumbar vertebrae, the muscle is divided into three tracts: lateral, intermediate and medial. Each tract gets its own name: the lateral one becomes the iliocostalis muscle, the intermediate one becomes the spinalis muscle. Each of these muscles is in turn divided into parts.

The structural features of the erector spinae muscle developed during anthropogenesis in connection with upright posture. The fact that the muscle is highly developed and has a common origin on the bones of the pelvis, and above is divided into separate tracts that attach widely on the vertebrae, ribs and at the base of the skull, can be explained by the fact that it performs the most important function - it holds the body in an upright position.

At the same time, dividing the muscle into separate tracts, subdividing the latter at different levels of the dorsal side of the body into shorter muscles that have a shorter length between the points of origin and insertion, allows the muscle to act selectively.

So, for example, when the iliocostal lumbar muscle contracts, the corresponding ribs are pulled downwards and thereby create a support for the manifestation of the force of the diaphragm during its contraction, etc.

Iliocostal muscle

The iliocostalis muscle is the most lateral part of the erector spinae muscle. It starts from the iliac crest, the inner surface of the superficial plate of the thoracolumbar fascia. It passes upward along the posterior surface of the ribs laterally from the corners of the latter to the transverse processes of the lower (12-4) cervical vertebrae.

According to the location of individual parts of the muscle in different areas, it is divided into the iliocostal lumbar muscle, the iliocostal muscle of the chest and the iliocostal muscle of the neck.

The iliocostalis lumborum muscle originates from the iliac crest, the inner surface of the superficial plate of the thoracolumbar fascia, and is attached by separate flat tendons to the angles of the lower six ribs.

The iliocostalis muscle of the pectoralis originates from the lower six ribs, medially from the attachment points of the iliocostalis lumbar muscle. Attached to the upper six ribs in the area of ​​the corners and to the posterior surface of the transverse process of the 12th cervical vertebra.

The iliocostal muscle of the neck starts from the corners of the 3rd, 4th, 5th and 6th ribs (inward from the attachment points of the iliocostal muscle of the chest). Attaches to the posterior tubercles of the transverse processes of 6-4 cervical vertebrae.

Together with the rest of the erector spinae muscle, it extends the spine; with unilateral contraction, it tilts the spine in its direction and lowers the ribs. The lower bundles of this muscle, pulling and strengthening the ribs, create support for the diaphragm.

Longissimus muscle

The longissimus muscle is the largest of the three muscles that form the erector spinae muscle. It is located medial to the iliocostalis muscle, between it and the spinalis muscle. It contains the longissimus muscles of the chest, neck and head. The longissimus thoracis muscle has the greatest extent.

The muscle originates from the posterior surface of the sacrum, the transverse processes of the lumbar and lower thoracic vertebrae. Attached to the posterior surface of the lower nine ribs, between their tubercles and angles, and to the tips of the transverse processes of all thoracic vertebrae (muscle bundles).

The longissimus colli muscle begins with long tendons from the tips of the transverse processes of the upper five thoracic vertebrae. Attached to the posterior tubercles of the transverse processes of the 6-2 cervical vertebrae. The longissimus capitis muscle begins with tendon bundles from the transverse processes of the 1-3 thoracic and 3-7 cervical vertebrae.

It is attached to the posterior surface of the mastoid process of the temporal bone under the tendons of the sternocleidomastoid muscle and the splenius capitis muscle. The longissimus muscles of the chest and neck extend the spine and tilt it to the side; The longissimus capitis muscle extends the latter and turns the face in its direction.

Spinalis muscle

The spinalis muscle is the most medial of the three parts of the erector spinae muscle. Adjacent directly to the spinous processes of the thoracic and cervical vertebrae. It is divided into the spinalis thoracis muscle, the spinalis muscle of the neck and the spinalis capitis muscle, respectively.

The spinous muscle of the chest begins with 3-4 tendons from the spinous processes of the 2nd and 1st lumbar, 12th and 11th thoracic vertebrae. Attaches to the spinous processes of the upper eight thoracic vertebrae.

The muscle is fused with the deeper semispinalis muscle of the chest. The spinous muscle of the neck begins from the spinous processes of the 1st and 2nd thoracic 7th cervical vertebrae and the lower segment of the nuchal ligament. Attaches to the spinous process of the 2nd (sometimes 3rd and 4th) cervical vertebra.

The spinalis capitis muscle begins in thin bundles from the spinous processes of the upper thoracic and lower cervical vertebrae, rises upward and attaches to the occipital bone near the external occipital protuberance. Often this muscle is absent. The spinalis muscle extends the spine.

The function of the entire erector spinae muscle quite accurately reflects its name. Since the component parts of the muscle originate on the vertebrae, it can act as an extensor of the spine and head, being an antagonist of the anterior muscles of the body.

Contracting in separate parts on both sides, this muscle can lower the ribs, straighten the spine, and throw the head back. With unilateral contraction, the spine tilts in the same direction.

The muscle also exhibits greater strength when bending the torso, when it performs yielding work and prevents the body from falling forward under the action of ventrally located muscles, which have a greater lever of action on the spinal column than dorsally located muscles.

Transverse spinalis muscle

This muscle is represented by many layer-by-layer muscle bundles that run obliquely upward from the lateral to the medial side from the transverse to the spinous processes of the vertebrae.

The muscle bundles of the transverse spinalis muscle are of unequal length and, spreading across a different number of vertebrae, form separate muscles: the semispinalis, multifidus and rotator cuff muscles.

At the same time, according to the area occupied along the spinal column, each of these muscles is in turn divided into separate muscles, named after their location on the dorsal side of the body of the neck and occipital region.

In this sequence, individual parts of the transverse spinalis muscle are considered. The semispinalis muscle has the form of long muscle bundles, starts from the transverse processes of the underlying vertebrae, spreads across four to six vertebrae and is attached to the spinous processes. Divided into the semispinalis muscles of the chest, neck and head.

The semispinalis muscle of the pectoralis originates from the transverse processes of the lower six thoracic vertebrae; attaches to the spinous processes of the four upper thoracic and two lower cervical vertebrae.

The semispinalis muscle of the neck originates from the transverse processes of the six upper thoracic vertebrae and the articular processes of the four lower cervical vertebrae; attaches to the spinous processes of the 5-2 cervical vertebrae.

The semispinalis capitis muscle is broad, thick, and starts from the transverse processes of the six upper thoracic and articular processes of the four lower cervical vertebrae (outward from the long muscles of the head and neck); attaches to the occipital bone between the superior and inferior nuchal lines.

The muscle at the back is covered by the splenius and longissimus capitis muscles; deeper and anterior to it lies the semispinalis muscle of the neck. The semispinalis muscles of the chest and neck extend the thoracic and cervical sections of the spinal column; with unilateral contraction, the indicated sections are rotated in the opposite direction.

The semispinalis capitis muscle throws the head back, turning (with unilateral contraction) the face in the opposite direction. Multifidus muscles are muscle-tendon bundles that begin from the transverse processes of the underlying vertebrae and are attached to the spinous processes of the overlying ones.

These muscles, spreading across two to four vertebrae, occupy grooves on the sides of the spinous processes of the vertebrae along the entire length of the spinal column, starting from the sacrum to the 2nd cervical vertebra. They lie immediately anterior to the semispinalis and longissimus muscles. The multifidus muscles rotate the spinal column around its longitudinal axis and participate in its extension and tilt to the side.

Muscles - rotators of the neck, chest and lower back

The rotator cuff muscles of the neck, chest and lower back make up the deepest layer of the back muscles, occupying the groove between the spinous and transverse processes.

The rotator cuff muscles are better defined within the thoracic spinal column. According to the length of the fascicles, the rotator muscles are divided into long and short.

The long rotator muscles start from the transverse processes and attach to the bases of the spinous processes of the overlying vertebrae, spreading across one vertebra. The rotator cuff muscles are located between adjacent vertebrae.

The rotator muscles rotate the spinal column around its longitudinal axis. The interspinous muscles of the neck, chest and lower back connect the spinous processes of the vertebrae to each other, starting from the 2nd cervical and below.

They are better developed in the cervical and lumbar parts of the spinal column, which are characterized by the greatest mobility. In the thoracic part of the spine, these muscles are weakly expressed (may be absent).

Interspinous muscles

The interspinous muscles are involved in the extension of the corresponding parts of the spine. The intertransverse muscles of the lower back, chest and neck are represented by short bundles that spread between the transverse processes of adjacent vertebrae.

Better expressed at the level of the lumbar and cervical spine. The intertransverse lumbar muscles are divided into lateral and medial. In the neck area, there are anterior (spread between the anterior tubercles of the transverse processes) and posterior intertransverse muscles of the neck. The latter have a medial part and a lateral part.

Myositis of the back muscles is a possible disease of the back muscles

Myositis is inflammation of the muscles of the neck, chest, hip or back. The disease affects one or more muscles at the same time. Myositis causes pain and leads to the formation of nodules in the muscles.

Without proper treatment, the disease enters the chronic stage. Myositis is inflammation of the muscles of the neck, chest, hip or back. The disease affects one or more muscles at the same time. Myositis causes pain and leads to the formation of nodules in the muscles. Without proper treatment, the disease enters the chronic stage.

What is myositis

Myositis is an inflammatory process in skeletal muscles. The most common myositis occurs in the muscles of the back, shoulders and neck. If the disease affects not only the muscles, but also the skin, the doctor diagnoses dermatomyositis.

Depending on the number of muscles affected, local myositis and polymyositis are distinguished. One muscle group suffers from local myositis. Polymyositis affects several muscle groups.

Myositis has two stages: acute and chronic. Acute myositis occurs suddenly, after injury or heavy physical exertion. Without treatment or with improper treatment, myositis becomes chronic and regularly bothers a person: muscles ache during hypothermia, changes in weather, or prolonged exercise.

Causes of myositis

The disease occurs due to muscle overstrain or injury, severe muscle cramps, hypothermia, and intense training. Inflammation of the back muscles develops due to infectious diseases: influenza, ARVI, chronic tonsillitis, sore throat, rheumatism.

Other causes of myositis include: metabolic disorders, gout, diabetes mellitus, lupus erythematosus, rheumatoid arthritis, scoliosis, osteochondrosis.

Myositis affects people who work in a certain position and strain the same muscle group: pianists, violinists, drivers, programmers.

Types of spinal muscle myositis

1. Cervical myositis. The most common type of disease. Occurs due to a cold, overstrain of the neck muscles or being in an uncomfortable position for a long time. The pain is felt on one side of the neck, the person cannot turn his head freely.
2. Myositis of the back muscles. The pain is localized in the lower back, so the disease is often confused with lumbago. With myositis, the pain is not so sharp, aching. It does not go away at rest and intensifies with movement and palpation of the lumbar muscles. Inflammation of the back muscles often occurs during pregnancy due to increased stress on the lower back.
3. Infectious non-purulent myositis. Occurs due to enteroviral diseases, influenza, syphilis, tuberculosis and brucellosis. Accompanied by severe muscle pain and general weakness.
4. Acute purulent myositis. The disease often becomes a complication of a chronic purulent process - for example, osteomyelitis. The patient feels pain in the muscles, they swell, the temperature may rise, and chills may appear.
5. Myositis ossificans. It affects the muscles of the shoulders, hips and buttocks. It develops after injury, but can also be congenital. During illness, calcium salts are deposited in the connective tissue. The muscles become denser and atrophy, and the pain is mild.
6. Dermatomyositis. More often occurs in young women after stress, colds and hypothermia. Red or purple rashes appear on the arms, face, back and chest. The person feels weak, has chills, and the temperature rises. Calcium salts accumulate under the skin and muscles shorten.
7. Polymyositis. The most severe form of myositis. The disease affects several muscles. Accompanied by pain and weakness in the muscles. At first it is difficult for the patient to climb stairs, then from a chair.

Symptoms of myositis

• pain in the neck radiates to the shoulders, forehead, back of the head, ears;
• aching pain in the chest, back, lower back, calf muscles;
• pain intensifies when moving or feeling muscles, in the cold;
• the pain does not go away after rest, the muscles hurt even at rest, when the weather changes;
• the muscles swell, become dense, tense, nodules can be felt in them;
• a person cannot turn his head, straighten up, or bend over;
• the skin over the painful area becomes hot and swelling appears;
• Due to pain, muscle weakness may develop, and rarely, muscle atrophy.

Why is myositis dangerous?

Myositis causes muscle weakness. It is difficult for a person to climb the stairs, get out of bed, or get dressed. As the disease progresses, a person has difficulty raising his head from the pillow in the morning and holding it upright.

The inflammatory process can invade new muscles. Cervical myositis is a serious danger: it affects the muscles of the larynx, pharynx and esophagus.

In severe cases, it is difficult for a person to swallow, coughing attacks appear, and muscles atrophy. Shortness of breath occurs due to inflammation of the respiratory muscles.

If myositis is not treated promptly, the muscles will atrophy and muscle weakness may persist for life.

Diagnostics

Myositis is easily confused with other diseases. Symptoms of lumbar myositis and cervical myositis can be mistaken for an exacerbation of osteochondrosis. In addition, aching pain in the lower back may be a sign of kidney disease. To accurately determine the cause of the pain, consult a specialist.

A doctor at the Health Workshop clinic in St. Petersburg will conduct a comprehensive examination and make an accurate diagnosis. He will conduct a survey and examine the painful area. You will help the doctor if you clarify the nature of the pain and remember under what circumstances it appeared. Our doctors use the following diagnostic methods:

• MRI (magnetic resonance imaging);
• Ultrasound (ultrasound examination);
• ECG (electrocardiogram);
• Laboratory research.

Treatment of myositis

Conservative treatment relieves muscle pain and heals the body. In case of acute myositis and exacerbation of chronic myositis, it is better for a person to stay at home and avoid physical activity.

The doctor individually prescribes a course of treatment for the patient. The doctor selects procedures depending on the type and form of myositis, age and characteristics of the patient’s body. The course includes 5 different procedures, the patient undergoes them 2-3 times a week. Treatment for inflammation of the back muscles lasts from 3 to 6 weeks. Muscle pain will go away after the first week of treatment.

The course consists of the following procedures:

• Resonance wave UHF therapy;
• Acupuncture
• Fermatron injections
• Rehabilitation on a simulator
• Blockade of joints and spine, etc.

The specialist penetrates deeply into the dense muscle. This helps well with cervical myositis. Conservative methods relieve tension and restore the functioning of damaged muscles, normalize blood pressure, strengthen the immune system and improve the patient’s well-being.