Anatomy
The Erector Spinae is made up of a group of muscles that originate from the T9-T12 and insert onto T1 and T2. The primary action is to extend the vertebral column. The opposing muscle is the abdominals or rectus abdominis.
Training and Notes
- Everyone should be strengthening the erector spinae muscles as even desk jockeys need to keep it strong to prevent pain
- Training your lower back and abdominals should have equal importance
- Weak abdominals WILL effect your lower back and you may have problems
- Many trainers would recommend 24-48 hours of recovery time for abs
- There are many exercises you can perform without weights such as ball back hyperextensions and just back hyperextensions on a mat
- Click for an FAQ
FAQ
So you have some pain in your lower back? Here is the protocol for lower back pain:
- Call a doctor to make an appointment. They will most likely refer you to a specalist or physiotherapist.
- Read this detailed pdf
Most resistance trainers don't need to focus on the lower back as it's trained with other back exercises. Those that have a weak lower back and need to strengthen it should try this 3 times per week but discontinue if you are experiencing any pain:
- Ball Back Hypertensions 3 sets (1:30 min between each) and 12-15 reps
- Cable Crunches 3 sets @ 12-15 reps (Core)
- Machine Back Extensions 3 sets @ 12-15 reps (Legs)
- Ball Twisting Crunches 3 sets @ 12-15 reps (Core)
Here is a more advanced workout for your lower back.
No, any exercise that a man can do, a women can do too. There isn't any difference in exercises that anyone should do based on your gender.
You can do the back hyper-extensions by raising each arm and opposing leg at a time as shown above.