Strengthening Your Back Muscles

Back muscles can be classified
based on their location into three categories: superficial, intermediate, and
deep (or intrinsic). Another way to categorize them is as extrinsic vs.
intrinsic muscles, where extrinsic includes the superficial and intermediate
muscles, while intrinsic refers to the deeper muscles crucial for spinal
stability and movement.

**Superficial Muscles**: This group includes the trapezius, latissimus
dorsi, levator scapulae, and rhomboids, all of which are primarily involved
in shoulder movement. The latissimus dorsi, the widest back muscle,
originates from the pelvis and lower vertebrae and extends across the ribs,
connecting to the upper arm bone. A strong latissimus is essential for proper
functioning in poses like Adho Mukha Svanasana, which require both
flexibility and strength. It’s vital that these muscles are both open and
strong for optimal health.

**Intermediate Muscles**: Comprising the serratus posterior superior and
inferior, these muscles extend from the spinal column to the rib cage and are
instrumental in rib movement. Dysfunction in the serratus posterior superior
can lead to shoulder pain, coughing discomfort, or breathing issues. Strong
and properly functioning serratus muscles can be strengthened through poses
like Plank Pose, while stretches such as Janu Sirsasana can help maintain
balance and flexibility.

**Deep or Intrinsic Muscles**: This category includes the erector spinae,
quadratus lumborum (QL), and multifidus. These muscles are covered by deep
fascia and play critical roles in supporting spinal posture and mobility. The
erector spinae, consisting of three parallel muscle groups, aids in extending
the spine and stabilizing it during various movements. Poses like Salabhasana
(backbend) and Paschimottanasana (forward bend) can effectively strengthen
and stretch these muscles, promoting overall spinal health.

The quadratus lumborum is located on each side of the lumbar region and is
crucial for stabilizing the pelvis and lumbar spine while also assisting in
breathing. It’s important to keep this muscle healthy through proper
movements and stretches, as weakness or tightness here can lead to back pain
and other health issues.

The multifidus muscles, deep and complex, run along the spine and are vital
for stabilizing vertebrae and facilitating spinal rotation and extension.
Engaging in poses that strengthen these muscles, like Bird Dog Pose, can
support back health, especially for those with a history of back pain, as
weak multifidus activity is often correlated with discomfort. Understanding
the function of these muscles can help athletes and practitioners maintain
proper spinal alignment and prevent injuries.

For a more detailed exploration of back muscles and their significance in
anatomy and movement, visit [Ashtanga Tech’s study
guide](https://ashtanga.tech/study-guide/anatomy-physiology/anatomy-biomechanics/spine-back-anatomy/back-muscles/).