Square muscle of the back. How to strengthen the muscles of the lower back. Side dynamic bar

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

This whole structure responds perfectly to enough high load. 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, they can be developed even by a person who is not a gifted athlete.

In this article you can learn more about the anatomy spinal muscles. About their varieties, 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 a certain arrangement of muscle fibers, five main areas of the back are distinguished, it is the superficial muscles that determine their contours. The back surface of the body is divided into:

  • Department of the spine.
  • Blade section.
  • Subscapular zone.
  • Lumbar area.
  • Cross section.

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

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

Superficial back muscles

Attachment of this type of muscle fibers occurs to the shoulders. So, let's take a closer look at each muscle human body.

trapezius muscle

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

From the places where the muscle bundles begin, they are directed, noticeably converging, in the lateral direction and attached to the bones. shoulder girdle. The upper muscle bundles run down and laterally, ending on the posterior surface of the outer third of the clavicle.

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

The lower bundles of muscle follow upward and laterally, pass 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 has the greatest width. 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 as an impression in a living person.

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

The bottom edge of the last one runs along the top edge latissimus dorsi back, and the lateral - along the lower edge of the rhomboid muscle (the size of the triangle increases when bent forward in shoulder joint hand when the scapula is displaced laterally and anteriorly).

Function: simultaneous contraction of all parts of the trapezius muscle with a fixed spine brings the scapula closer to the spine; upper bundles of muscle raise the scapula; the upper and lower bundles, with simultaneous contraction, 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 shoulder blade and contraction on both sides, the muscle unbends 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, 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 bottom 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 muscle of the abdomen, the lower one is the iliac crest.

It begins with an aponeurosis from the spinous processes of the lower six thoracic and all lumbar vertebrae (together with the superficial plate of the lumbothoracic 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 go between the teeth of the external oblique muscle of the abdomen) and from the lower angle of the scapula. Covering with its lower bundles the lower angle of the scapula from behind, the latissimus dorsi muscle sharply narrows, spiraling around the large round muscle.

At the posterior edge of the axillary fossa, it passes into a flat thick tendon, which is attached to the crest of the small tubercle of the humerus. Near the point of attachment, the muscle covers behind the vessels and nerves located in the axillary fossa. It is separated from the large round muscle by the synovial bag.

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

Muscle that lifts the scapula


The muscle that lifts the scapula begins with tendon bundles from the posterior tubercles of the transverse processes of the upper three or four cervical vertebrae (between the attachment points of the middle scalene muscle - in front and the belt muscle of the neck - behind).

Heading down, 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.

Directly anterior to the levator scapula muscle, the nerve to the rhomboid muscle and the deep branch of the transverse artery of the neck pass.

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

Minor and major rhomboid muscles

The small and large rhomboid muscles often grow together and form one muscle. The small rhomboid 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 large rhomboid muscle originates from the spinous processes of 2-5 thoracic vertebrae; attached 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 back of the superior serratus posterior muscle and partly the muscle that straightens the spine.

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

upper and lower rear serrated

Two thin flat muscles are attached to the ribs - the upper and lower serratus posterior. The serratus superior posterior 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 6-7 cervical and 1-2 thoracic vertebrae.

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

Deep back muscles

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

  • The superficial layer is represented by the belt muscle of the head, the belt muscle of the neck and the muscle that straightens the spine;
  • The middle layer is the transverse spinous muscle;
  • The deep layer is formed by the interspinous, intertransverse and suboccipital muscles.

The muscles of the superficial layer, belonging to the type strong muscles that do mostly static work. They extend all over the back and back of the neck from the sacrum to the occipital bone.

The places of origin and attachment of these muscles occupy vast surfaces and therefore, during contraction, the muscles develop greater strength, holding in vertical position the spine, which serves as a support for the head, ribs, viscera and upper limbs.

The muscles of the middle layer are oriented obliquely, spread 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 superficially the muscle bundles lie, the longer they are and through more vertebrae are thrown (from 5 to 6).

In the deepest (third) layer, 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 should include 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 muscle, are cut in layers and cut in the middle between the points of their origin and attachment.

Belt muscle of the head

The belt muscle of the head is located directly in front of the upper parts of the sternocleidomastoid and trapezius muscles. It starts from the lower half of the ligament (below the level of the IV cervical vertebra), from the spinous processes of the 7th cervical and 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 unbend the cervical spine and head; with unilateral contraction, the muscle turns its head in its direction.

Belt muscle of the neck

The belt muscle of the neck starts from the spinous processes of 3-4 thoracic vertebrae. It is attached to the posterior tubercles of the transverse processes of the two or three upper cervical vertebrae, covering the beginning of the bundles of the muscle that lifts the scapula from behind. It is located in front of the trapezius muscle.

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

Muscle that straightens the spine

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. Lies anterior to the trapezius, rhomboid, serratus posterior, latissimus dorsi muscles.

Behind it is covered with a superficial sheet of the lumbar-thoracic 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 lumbar-thoracic fascia.

Part of the tendon bundles, starting in the sacrum, 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 iliocostal muscle, the intermediate one becomes the spinous muscle. Each of these muscles, in turn, is divided into parts.

Structural features of the muscle that straightens the spine have developed in the course of anthropogenesis in connection with upright posture. The fact that the muscle is highly developed and has a common origin on the pelvic bones, and above is divided into separate tracts, attached widely on the vertebrae, ribs and on 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, the division of the muscle into separate tracts, the division of the latter into different levels the dorsal side of the body to shorter muscles, having a smaller extent between the points of origin and attachment, allows the muscle to act selectively.

So, for example, when the iliocostal muscle of the lower back is contracted, the corresponding ribs are pulled downward and thereby a support is created for the manifestation of the force of the action of the diaphragm during its contraction, etc.

iliocostalis muscle

The iliocostal muscle is the most lateral part of the erector spinae muscle. Begins at the iliac crest inner surface superficial plate of the thoracic fascia. 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 muscle of the lower back, the iliocostal muscle of the chest and the iliocostal muscle of the neck.

The iliocostal muscle of the lower back starts from the iliac crest, the inner surface of the superficial plate of the lumbothoracic fascia, is attached by separate flat tendons to the corners of the lower six ribs.

The iliocostal muscle of the chest starts from the six lower ribs, medially from the places of attachment of the iliocostal muscle of the lower back. It is attached to the upper six ribs in 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, 3rd, 4th, 5th and 6th ribs (inward from the attachment points of the iliocostal muscle of the chest). Attached 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 to its side, 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 make up the erector spinae muscle. It is located medially to the iliocostal muscle, between it and the spinous muscle. It contains the longest muscles of the chest, neck and head. The longissimus pectoralis muscle is the longest.

The muscle originates from the posterior surface of the sacrum, the transverse processes of the lumbar and lower thoracic vertebrae. It is attached to the back surface of the lower nine ribs, between their tubercles and corners, and to the tops of the transverse processes of all thoracic vertebrae (muscle bundles).

The longest muscle of the neck begins with long tendons from the tops of the transverse processes of the upper five thoracic vertebrae. It is attached to the posterior tubercles of the transverse processes of 6-2 cervical vertebrae. The longissimus muscle of the head begins with tendon bundles from the transverse processes of 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 muscle of the head. The longest muscles of the chest and neck extend the spine and tilt it to the side; the longest muscle of the head unbends the latter, turns the face in its direction.

spinous 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. In it, respectively, the spinous muscle of the chest, the spinous muscle of the neck and the spinous muscle of the head are distinguished.

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. It is attached to the spinous processes of the upper eight thoracic vertebrae.

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

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

The function of the entire muscle that straightens the spine 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 trunk.

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

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

Transverse spinous muscle

This muscle is represented by many layered 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 spinous muscle are of unequal length and, spreading through a different number of vertebrae, form separate muscles: semispinous, multifid and rotator muscles.

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

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

The semispinalis muscle of the chest starts from the transverse processes of the lower six thoracic vertebrae; attached to the spinous processes of the four upper thoracic and two lower cervical vertebrae.

The semispinous 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; attached to the spinous processes of 5-2 cervical vertebrae.

The semispinous muscle of the head is wide, thick, 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); attached to the occipital bone between the upper and lower nuchal lines.

The muscle behind is covered with a belt and longissimus muscle ami head; deeper and anterior to it lies the semispinalis muscle of the neck. The semispinalis muscles of the chest and neck unbend the thoracic and cervical sections of the spinal column; with unilateral contraction, these departments are rotated in the opposite direction.

The semispinous muscle of the head throws the head back, turning (with one-sided contraction) the face in the opposite direction. The multifidus muscles are muscle-tendon bundles that start from the transverse processes of the underlying vertebrae and attach to the spinous processes of the overlying ones.

These muscles, spreading over 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 vertebrae. They lie directly in front of the semispinalis and longissimus muscles. The multifidus muscles rotate the spinal column around its longitudinal axis, are involved in extension and tilting it to the side.

Muscles - rotators of the neck, chest and lower back

Muscles - rotators of the neck, chest and lower back make up the deepest layer of the muscles of the back, occupying the groove between the spinous and transverse processes.

The rotator muscles are better expressed within the thoracic spine. According to the length of the bundles, 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 over one vertebra. Short rotator muscles are located between adjacent vertebrae.

Muscles - rotators 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 with each other, starting from the 2nd cervical and below.

They are better developed in the cervical and lumbar sections 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 sections of the spine. The transverse muscles of the lower back, chest and neck are represented by short bundles that are thrown between the transverse processes of adjacent vertebrae.

Better expressed at the level of the lumbar and cervical spinal column. The transverse muscles of the lower back are divided into lateral and medial. In the neck area, the anterior (thrown between the anterior tubercles of the transverse processes) and the posterior transverse muscles of the neck are distinguished. The latter have a medial part and a lateral part.

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

Myositis is an inflammation of the muscles in the neck, chest, thigh, 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 becomes chronic. Myositis is an inflammation of the muscles in the neck, chest, thigh, 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 becomes chronic.

What is myositis

Myositis is an inflammatory process in skeletal muscles. The most common myositis of 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 affected muscles, 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 abruptly, after trauma or a large physical activity. Without treatment or with improper treatment, myositis becomes chronic and regularly worries a person: muscles hurt with hypothermia, weather changes, prolonged exercise.

Causes of myositis

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

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

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

Types of myositis of the spinal muscles


  1. cervical myositis. The most common type of disease. Occurs due to a cold, overexertion of the neck muscles or a long stay in awkward posture. The pain is felt on one side of the neck, the person cannot freely turn his head.
  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 pass at rest, increases with movement and palpation lumbar muscles. Inflammation of the back muscles often occurs during pregnancy due to increased stress on the lower back.
  3. Infectious nonpurulent myositis. It occurs due to enterovirus 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, chills appear.
  5. Ossifying myositis. It affects the muscles of the shoulders, hips and buttocks. It develops after injuries, but it can also be congenital. In case of illness, calcium salts are deposited in the connective tissue. Muscles thicken and atrophy, they hurt slightly.
  6. Dermatomyositis. It 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, he has chills, the temperature rises. Calcium salts accumulate under the skin, muscles shorten.
  7. Polymyositis. The most severe form of myositis. The disease affects several muscles. It is accompanied by pain and weakness in the muscles. At first it is difficult for the patient to climb stairs, then from a chair.

Myositis symptoms

  • pain in the neck radiates to the shoulders, forehead, back of the head, ears;
  • aching pain in chest, back, waist, calf muscles;
  • pain is aggravated by movement or palpation of muscles, in the cold;
  • pain does not go away after rest, muscles hurt even at rest, when the weather changes;
  • muscles swell, become dense, tense, nodules are felt in them;
  • a person cannot turn his head, unbend, bend over;
  • the skin over the painful place becomes hot, edema appears;
  • may develop due to pain muscle weakness rarely - muscle atrophy.

What is dangerous myositis

Due to myositis, muscle weakness develops. It is difficult for a person to climb stairs, get out of bed, get dressed. With the progression of the disease, a person hardly raises his head from the pillow in the morning, holds it vertically.

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

AT severe cases it is difficult for a person to swallow, coughing fits appear, muscles atrophy. Due to inflammation of the respiratory muscles, shortness of breath appears.

If you do not start treating myositis in time, the muscles will atrophy, muscle weakness can persist for life.

Diagnostics

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

The doctor of 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 specify the nature of the pain, remember under what circumstances it appeared. Our doctors use the following diagnostic methods:

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

Myositis treatment

Conservative treatment relieves muscle pain and heals the body. In 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, the age and characteristics of the patient's body. The course includes from 5 different procedures, the patient undergoes them 2-3 times a week. Treatment of inflammation of the back muscles lasts from 3 to 6 weeks. Muscle pain will go away after the first week of treatment.

The course is made up of the following procedures:

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

The specialist penetrates deeply into the dense muscle. This is good for cervical myositis. Conservative methods relieve tension and restore the work of damaged muscles, normalize arterial pressure, strengthen the immune system and improve the well-being of the patient.

Quadrus lumborum pain is a feeling of discomfort in the muscle tissues located deep in the lower back on both sides of the spine.

The quadratus lumborum starts in the pelvis and goes to the lowest rib. It plays an important role in stabilizing the pelvis when the human body is in an upright position.

It also supports the torso while breathing. The quadratus lumborum is one of the main sources of pain in the lower back.

The content of the article:

Symptoms

Pain in the square muscle of the lower back can be a serious barrier to daily life activities.

The symptoms of pain in the quadratus lumborum are discomfort and tension in the lower back. The types and extent of pain may vary.

Low back pain is often described as a deep aching pain, but it can also be sharp and severe, depending on the individual.

While discomfort is very common at rest, it can be exacerbated by activity. Walking, standing, or rolling in bed can aggravate the pain.

Sharp pains can also occur during coughing or sneezing. Quadrus lumbar pain can interfere with daily life activities and make a person feel uncomfortable even when walking or sitting.

Such pains can be chronic, that is, disturb a person for a long time. In such situations, people almost always notice that pain negatively affects the quality of life and general well-being, as a result of which the psychological tone also deteriorates.

According to the study, people suffering from chronic pain in the lower back are more likely to experience anxiety and depression than those who have never dealt with prolonged pain.

In addition, it should be noted that if one part of the body feels pain, other areas can compensate for the work of the affected area in order to maintain the overall functionality of the body.

For example, if quadratus lumborum pain is severe and painful, it may cause a person to change their gait or posture. Such changes can bring stress to other parts of the body and eventually cause new lesions.

Trigger points and "lumbago" for lower back pain

The quadratus lumborum plays an important role in keeping the trunk upright.

A trigger point is a sensitive, vulnerable area of ​​a muscle or related tissue that causes a person to feel pain when stimulated or pressed. A trigger point is often referred to as a small knot in a muscle fiber.

When the trigger point takes on pressure, so-called "backaches" can occur, that is, pain that a person feels in an area of ​​\u200b\u200bthe body that is distant from the stimulated trigger point.

trigger points square muscle the lower back can cause pain in the lower back, pelvis, and hips.

Why does pain occur in the square muscle of the lower back?

There are several potential causes of pain in the quadratus lumborum. The main ones are listed below.

Prolonged sitting

Prolonged sitting in a sitting position causes continuous compression or tightening of the quadratus lumborum. Constant contraction leads to muscle fatigue. If the blood flow to the muscle is reduced, the person feels tension and soreness.

bad posture

Poor posture when standing or sitting can cause the quadratus lumborum to overstretch and lead to pain.

Leaning to one side for extended periods or sitting without back support can cause muscles to become tight and sore.

Muscle weakness

If the muscles surrounding the quadratus lumborum are weak, this can cause other muscles to work harder than necessary.

If other muscles in the back or pelvis are weak, the quadratus lumborum will have to work harder to hold the body. Ultimately, the psoas becomes overworked and too tight.

Unequal leg length

Legs of unequal length can cause additional stress on various parts of the body, including the square muscle of the lower back.

If one leg is shorter than the other, the pelvis may be higher on the side of the longer leg.

The tilt of the pelvis can cause the quadratus lumborum to contract, causing additional stress.

Injury

Like any other muscle, the quadratus lumborum can be injured. Injuries received in car accidents or while playing sports also cause pain.

Daily activity with the wrong approach can also cause injury. For example, uncomfortable lifting of heavy objects or too much weight can cause strain on the quadratus lumborum muscle and lead to injury.

Treatment

There are several therapies that can help relieve pain. In some cases, home treatment may be effective. In more difficult situations, discomfort can be reduced by combining home treatment with medication.

Depending on the severity of the pain, the following therapeutic steps may come to the rescue.

Yoga


Yoga classes can ease quadratus lumbar pain

Yoga is a list of poses and stretches that can reduce pain in the quadratus lumborum.

Along with improving physiological functions, yoga often helps to strengthen emotional well-being, and this is very important for people with chronic pain.

Medical preparations

Various drugs, such as muscle relaxants, can effectively reduce pain in the area in question.

Some of these drugs have side effects- drowsiness, dry mouth, fatigue. Therefore, you can buy them in pharmacies only by prescription.

Trigger point injections

Trigger point injections are a method of delivering drugs directly to trigger points to help desensitize them.

In this case, anesthetic injections can be used to numb the affected areas. In some cases, steroids are administered to reduce inflammation.

Trigger point injections in many cases help to reduce muscle spasms and pain in the quadratus lumborum.

Manual therapy

Massage therapy can be helpful in relieving lower back pain. Massages often reduce muscle tension and increase blood flow to the affected areas.

Heat and cold

Applying ice to the affected area can reduce inflammation, while heat can increase blood flow and reduce pain.

You can try alternating heat and cold to alleviate back pain. A warm bath will also not be superfluous in such situations.

Exercises

Certain exercises can be a prevention of excessive strain on the square muscle of the lower back. Some of them are listed below.

Raising arms with a tilt of the body

Stand up, spread your legs shoulder-width apart, lift left hand above your head and lean to the left as much as possible. Hold this position for 20 seconds, and then repeat the exercise with the other hand.

Tension of the square muscle of the lower back in the supine position

Take a supine position on your back. Bend both knees and cross your right leg with your left leg so that your right leg is on top. Let your legs drop to the right under your weight as quickly as possible. Hold this position for 20 seconds, and then repeat the exercise by changing the position of the legs and the side of their lowering.

Prevention

The steps below will help prevent pain or reduce discomfort if pain develops. They can be used by a person, no matter what type of pain he is experiencing:

  • watch your posture when you sit and when you stand;
  • use pillows to support your spine when you sit;
  • lift heavy objects with the muscles of the legs, not the lower back;
  • maintain a healthy body weight;
  • take frequent breaks to avoid overexertion;
  • try not to sleep on one side of the body.

conclusions

The results of the treatment of pain in the square muscle of the lower back depend on the severity of the pain. Pain can often be successfully managed, especially if the symptoms are treated early. In some cases, treatment may take a long time. However, a combination of the above therapies will improve the majority of people with low back pain.

The muscular system of the back is a complex education.

This is an interlacing of muscles, fascia, ligaments responsible for the vertical position, adduction of the limbs, and movement of the torso.

Strong muscles compensate for pathological changes in the spine.

Almost all middle-aged and older people are already familiar with muscle pain in back.

What muscles form posture and what kind of diseases can affect them?

Superficial muscles

The muscles of the back, attached to the bones of the shoulder girdle, are called superficial. They are in two layers.

Layer one

M. trapezius, trapezius muscle

It resembles a flat figure, the upper side of which forms a lateral cervical triangle, the lower side crosses the shoulder blade from the side. Attachment points - acromial end of the clavicle, acromion, spine of the scapula.

It starts from the occipital protrusion, from the edge of the occipital bone, ligaments - occipital, supraspinous, CVII, thoracic vertebrae. Contraction of all parts of the muscle pulls the scapula to the spine . Upper beams m. trapezius raise the scapula, the lower ones lower it. Together - rotate the blade in a vertical plane.

The broadest muscle, m. latissimus dorsi

The upper side of the muscle triangle is hidden under the lower part m. trapezius. The lower one forms the lateral wall of the lumbar triangle. Powerful muscle responsible for adduction, turning inward, lowering the arm, pulling the torso to the arms (when swimming, climbing, pulling up) has a solid beginning.

From all lumbar, spinous processes of the lower 6 thoracic vertebrae. From the median sacral, iliac crests. Additionally from above to m. latissimus dorsi, muscle bundles are attached, starting from the lower 4 ribs, the angle of the scapula. The crest of the lesser tubercle of the humerus is the site of attachment.

Video: "Classification of back muscles"

Second layer

mm. rhomboidei minor et major - rhomboids minor and major

They can merge into one. M. rhomboidei minor starts from the lower part of the nuchal ligament, the spinous processes of CVII, TI, and the supraspinous ligament. Large - from the spinous processes of TII - V. The place of attachment of the muscles is the lateral edge of the scapula.

Only m. rhomboidei minor is attached above the level of the spine, and major - from the level of the spine to the lower angle of the scapula. M. rhomboidei are located deeper than m. trapezius. They bring the scapula to the spine, moving up .

M. levator scapulae, levator scapulae

Performs the function according to the name . At the same time, it brings the scapula closer to the spine and tilts the neck (with a fixed scapula). Start m. levator scapulae - posterior tubercles of the transverse processes of the 4th or 3rd upper cervical vertebrae. Attached to the shoulder blade on the side.


Serratus posterior muscles stand apart in the classification.:

  • M. serratus posterior superior - serratus superior posterior responsible for lifting the ribs. It is located in front of mm. rhomboidei. Beginning - the lower part of the ligament, the spinous processes of the VI-VII cervical, I-II thoracic vertebrae. Insertion - posterior angular surface of II-V ribs, with separate teeth.
  • M. serratus posterior inferior - serratus posterior inferior lowers ribs. Lies in front of m. latissimus dorsi. It starts from the spinous processes TXI - XII, LI-II. It is attached to the 4 lower ribs with separate teeth.


Video: "Superficial muscles of the back"

deep muscles

Three layers represent the deep muscles of the back.

Surface

M. splenus capitus - splenius capitis

Extends the neck, head, contracting from both sides . Turns its head, contracting on one side. Beginning - nuchal ligament below CIV, CVII, upper (3 or 4) thoracic vertebrae. Muscle bundles pass upward and laterally are fixed to the mastoid process of the temporal bone and a rough area under the lateral segment of the superior nuchal line of the occipital bone.

M. sprlenius cervicis - splenius neck muscle

Extends the neck while contracting . Unilateral muscle contraction rotates the neck. It starts from the spinous processes of TIII-IV. It is fixed with the posterior tubercles of the transverse processes of the 3rd cervical upper vertebrae. Located in front of m. trapezius.

M. erector spinae, erector spinae - reinforced

Responsible for keeping the body upright . Extends from the sacrum to the base of the skull. Triple at the level of the waist - m. iliocostalis (iliocostal), m. longissimus (longest), m. spinalis (spinous). It is attached to the ribs, vertebrae, base of the skull.


Average

M. transversospinalis - transversospinalis muscle

Responsible for straightening the body, bending, turning the spine . The muscle is divided into parts that spread through different groups of vertebrae - m. semispinalis (semi-spinous), mm. multifidi (multipartite), mm. rotatores (rotators). These muscle groups rotate the spine, move the head, and control breathing movements.

Deep

mm. interspinales cervicis, thoracis et lumborum - interspinal muscles of the neck, chest and lower back

Participate in the extension of the departments corresponding to the name . Unite the spinous processes with each other. Down from the II cervical vertebra. These muscles are poorly developed in the thoracic part of the spine or may be absent.

mm. intertransversarii lumborum, thoracis et cervicis - transverse muscles of the lower back, chest, neck

Responsible for the inclination of the same-named sections of the spinal column . These are short muscle bundles between the transverse processes of adjacent vertebrae.

mm. Suboccipitales - suboccipital muscles

They are deep under superficial muscles. They enclose the vertebral artery, the posterior branches of the CI spinal nerve, the arches of the atlas and the atlantooccipital membrane in a triangular space. Responsible for head movements - tilting, tilting, rotation .


Video: "Deep back muscles"

What are the diseases of the back muscles?

And did you know that…

Next fact

There are many names for muscle diseases. Almost always they correspond to the mechanism of the pathological process. In addition to the name "myalgia", which refers to muscle pain due to overexertion.

Inflammation of the muscles after hypothermia, infection, manifested by pain – myositis. Adhesive fibrous process in the muscles, a consequence of advanced myositis - fibromyositis. Adhesions between muscle tissues, due to thickened lymph, released and accumulated around the inflammatory focus - neurofibromyositis.

The blood vessels that innervate and nourish the muscle become soldered to it during inflammation. Therefore, any effect on the muscle - temperature effects, static stress causes pain in it.

Muscular pain in the lumbar and sacral region may be a reaction to hysteria. Shingles is a symptom of unilateral lower back pain. Any functional changes in the spine are reflected in the state of the muscles, which are trying to compensate for the incorrect position of the spinal column, straining.

Constant pathological influence on the muscle forms trigger (sensitive) points triggering an inadequate pain response at the level of the central nervous system.

Types of myositis and fibromyositis:

Lumbago (myositis, fibrositis) - muscle disease at the level of TXII, LV vertebrae. Pathology causes convulsive spasm of deeply embedded intervertebral muscles. Trigger sites - the medial edge of the muscles that straighten the trunk, the iliac crest, the sacroiliac joint.

A characteristic symptom, in addition to pain, is scoliosis in the affected area, subfebrile temperature. Lumbago must be differentiated from a tumor of the spinal cord and spine, myelitis. If the patient has muscle pain, fever, eosinophilia, diarrhea, skin edema, then trichinosis cannot be ruled out.

Myositis of the lumbar muscles has a long-term treatment with passive treatment. Its chronic form is not manifested by such severe pain as with lumbago. Pain is aching, annoying the patient. The joining fibrositis supports the pain syndrome.

Pathological conditions that cause back muscle pain due to traumatic injury, overstrain, hypothermia:

  • Tension of the ligamentous apparatus. Causes - falls, sports injuries, heavy lifting. The longitudinal and interspinous ligaments of the spine are damaged. More often area TVII - TVIII.
  • Torticollis. Torsion dystonia with involuntary contraction of the neck muscles is manifested by rotational deformity. It may be congenital or acquired.
  • Shoulder-rib syndrome- defeat m. levator scapulae. Pain in the neck, shoulder blade, shoulder joint. The trigger zone is the site of muscle attachment. When moving the blade, a crunch is heard. The disease captures the levator scapula muscle, neighboring muscles, fascia, ligaments.
  • Myofasciculitis of the trapezius muscle. In case of injury, hypothermia has an acute onset. With the development of burning, boring pain at the slightest movement in the cervical and thoracic region. On palpation at the site of attachment of the muscle - an acute pain response. The patient has difficulty choosing a position in bed. Prolonged exposure to low temperatures can cause the gradual development of pathology. It is accompanied by a feeling of heaviness along the muscle, aching dull pain, aggravated by static and dynamic loads and radiating to the intercostal space. Small, painful lumps may migrate under the skin during massage. Painful manifestations of myofasciculitis are often confused with heart pain.
  • Myofasciculitis of the rhomboids. Pain in the dorsal surface of the forearm increases gradually. Increased by turning the head, hands. Palpation pain is determined at the medial edge of the scapula and spinous processes.
  • Myofasciculitis serratus muscle . Manifestations - heaviness, braining (dull, aching) pain at the level of CV-CVII. Increases at night after exertion.
  • Myofasciculitis m. latissimus dorsi. The symptoms are the same as those listed above.

Video: "10 facts about back muscles"

Conclusion

  • Muscular system of the spine formed by groups of muscles at the superficial and deep levels. Muscle strengthening contributes to the prevention of diseases caused by injuries, overexertion, and infections. Sports, if they do not prevent the development of pathology, then make the response of the muscular system less severe for the patient.
  • You have to take your body seriously avoid hypothermia. Respond in time to the initial pain symptoms of the back muscles.
  • You need to look for the cause of the disease together with a specialized specialist. The names of diseases usually correspond to their pathogenesis.
  • Ignoring the disease contributes to irreversible adhesions between the muscles, nerves, blood vessels. Such pathologies make the patient a hostage to pain, restrict movement, and require long-term treatment.

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Anatomy of the muscles of the back. What are the back muscles and what are they responsible for?

Chiropractor, Neurologist, Osteopath

Engaged in the diagnosis of patients in the field of traumatology and orthopedics. Reads x-rays, as well as conduct conservative treatment of osteochondrosis and protrusion of the spinal discs using manual therapy.


The square muscle of the lower back is included in the muscular corset of the body, consists of two parts - anterior and posterior. The front part has 3 points of attachment: the ilium, 12th rib and thoracic vertebra. The back part runs as a "bridge" between the ilium with the lumbar vertebrae. It represents the back wall of the abdomen, is a paired flat muscle.

Functions of the quadratus lumborum

Simultaneously with other muscle fibers of the back and abdomen, the square muscle of the lower back performs the following functions:

  • lateral flexion of the lumbar spine. The trunk leans to the right or to the left, depending on the side of the contraction of the muscle fibers;
  • keeping the body upright. The square muscle of the lower back is constantly in good shape, except when a person is lying;
  • bilateral contraction is involved in the tilt of the body back, as well as the return of the trunk from the forward tilt to the vertical position.

In what cases is work disrupted

A constant load on the square muscle of the lower back makes increased demands on its proper work. Overstrain occurs during a long stay of the spinal column in a bent position (work in the garden, cleaning), as well as in people with a sedentary lifestyle. All these situations lead to back pain on both sides.

Congenital or acquired asymmetries of the pelvis, upper and lower extremities - most often different lengths of the legs, lead to increased load on the lower back on one side. In these cases, the pain will be one-sided, located on the opposite side of the short limb.

Scoliosis is the most common cause of increased back strain. Sometimes pain impulses give a "screen" pain in the gluteal region, increase their intensity during coughing or sneezing, with a change in body position.

How to diagnose and treat the square muscle of the lower back

To diagnose the inflammatory process, a few simple manipulations are enough, including palpation and certain exercises. Back pain can be caused by a lot of various diseases Therefore, the diagnosis should only be made by a doctor. It is possible to exclude all other diseases with similar symptoms only after examination.

Treatment of the inflammatory process in the square muscle of the lower back usually includes physiotherapy and massage, you can often limit yourself to these non-drug methods. But if the situation has gone too far, then the use of non-steroidal anti-inflammatory drugs produced in ointments or gels will be needed. You can make warm compresses, or use medications with irritants (bee venom, snakes, hot peppers).

What is the danger of overloading the square muscle of the lower back?

Constant overload of the square muscle of the lower back leads to deformation of the lumbar spine, namely, to deformation of the intervertebral discs and compression of the spinal nerve roots. Spinal deformity is more difficult to cure than an inflammatory process in muscle fibers. Timely diagnosis and adequate treatment of back pain is the key to your health and permanently beautiful posture!

The lumbar spine supports most of the body. Approximately 80% of adults experience low back pain at some point in their lives. Muscle atrophy caused by a sedentary lifestyle is common, especially if you work in an office and lead a relatively sedentary lifestyle. To strengthen your lower back, start with a regular exercise program that consists of strength exercises, stretching and aerobics or exercises for of cardio-vascular system.

Steps

Do exercises that strengthen your back

  1. Do a bridge with your hips. The hip bridge also helps to strengthen the muscles in the lower back and core that support the spine, leading to a reduced risk of lower back pain. For this exercise, lie on your back with your knees bent and your feet flat on the floor in the same way as in the pelvis crunches.

    • Raise your hips toward the ceiling, keep your knees bent, and engage your core muscles. Stop when your hips are level with your knees so you can draw a straight line (or bridge) from your knees to your shoulders.
    • Hold the position for 5-10 seconds, breathing deeply, then lower yourself to the floor. Do 10 reps.

  2. Do the floor swimming exercise. For this exercise, also known as "Superman", you need to lie on the floor, face down, legs extended back, and arms in front above your head.

    • If you are already lying on your back, roll over onto your stomach. Raise your arms above your head and stretch your legs behind you.
    • Raise your legs a few centimeters, and then alternately do swings. You can also lift left leg and the right arm at the same time, then lower them and raise the right leg and left arm.
    • Do 10 to 20 repetitions.

  3. Contract your pelvic muscles. This exercise helps to strengthen the muscles at the base. abdominal cavity, as well as the muscles around the lower back. Learning to contract these muscles will help strengthen them so that you are less prone to lower back problems.

    • To perform this exercise, lie on your back with your knees bent and your feet flat on the floor. Your feet should be about hip-width apart.
    • Press the arch of your lower back to the floor and hold for 5-10 seconds, breathing deeply, then lower yourself. Do 10 repetitions of this exercise.

  4. Pose of a hunting dog. The hunting dog pose helps to stretch and strengthen the lower back, as well as improve balance. Starting this exercise, get on all fours, knees strictly under the hips, wrists under the shoulders.

    • Stretch your left arm forward and your right leg back, making a straight line from your fingertips to your heel. Keep your back straight, hold for two or three seconds, then return to starting position and do the same with the other side.
    • Do 10 to 20 repetitions of this exercise on each side. Keep your back straight and still, do not raise your head or heel above your back.

  5. Add lunges. Lunges, if performed correctly, - great exercise to strengthen the lower back. Start by standing with your feet about hip-width apart. Make sure you have several tens of centimeters of space in front of you.

    • Step forward with your right foot, lowering and bending your left knee. A straight line should run from the top of the head to the left knee - do not lean forward towards the right leg. Bend your left knee at a right angle so that the knee is directly above the ankle and the thigh is parallel to the floor.
    • Hold the lunge for a few seconds, then return to the starting position and repeat with your left foot in front. Perform 5 to 10 repetitions on each side.

  6. Engage your core muscles by doing a plank. Since the muscles of the lower back are part of abdominal muscles trunk, you can not strengthen the lower back without paying attention to the muscles of the core.

    • Lie on your stomach and stretch your legs behind you. Raise yourself on your hands and toes so that a straight line runs from head to toe.
    • If you haven't done a plank before, you can modify the exercise by doing it from your knees and elbows, or your toes and elbows, so that top part body will rest on the forearms, not on the wrists.
    • Side planks work the lateral muscles of the body. Rise up onto your forearm, ankles one on top of the other. Make sure your elbow is directly under your shoulder.

  7. Use a fitball to increase the difficulty. A little practice and this exercise will not be so difficult. The fitball adds an element of balance, which forces the muscles to work harder.

    • For example, if you place your feet on a stability ball to do a bridge, then both the exercise and holding the position will become much more difficult.

Stretch your lower back

  1. "Cat-cow" for warming up. The "cat-cow" exercise is taken from yoga and involves changing the position from "cat" to "cow", while at the same time there is a synchronization of movements and breathing. If you regularly do the "cat and cow", it will make your spine more flexible.

    • To begin, get on all fours with your back straight. Your wrists should be directly under your shoulders and your knees under your hips.
    • As you inhale, lower your belly toward the floor and lift your chest and pelvis toward the ceiling so that your back arches into a cow position.
    • As you exhale, round your back toward the ceiling, tucking your tailbone in and lowering your chin toward your chest. Repeat this cycle of breaths 10 to 20 times. Breathe slowly and deeply, inhaling through your nose and exhaling through your mouth.

  2. Increase blood circulation with Sphinx Pose. The Sphinx Pose helps increase blood flow to the lower back, which helps to heal lower back problems and build muscle. To begin, lie on your stomach with your legs extended behind you.

    • Rise on your forearms, elbows directly under your shoulders. Press your feet and palms into the floor, pressing against your pubic bone until you feel that the muscles of the lower back are involved.
    • Hold the position for 1-3 minutes, inhaling deeply through your nose and exhaling through your mouth.

  3. Stretch your hamstrings by doing a downward facing dog. Downward Dog is a classic yoga pose that stretches the entire body and provides mental peace and improved concentration. Stretching the hamstrings, in particular, helps strengthen the lower back.

    • Get on all fours on a karemat, knees strictly under the hips. Wrists can be directly under the shoulders or slightly forward. Focus on your breath, inhaling slowly and deeply through your nose and exhaling through your mouth.
    • As you exhale, lift your hips toward the ceiling, extending your arms in front of you until your body is in an inverted "V" shape. The shoulders are rounded, the neck is relaxed.
    • Inhaling, stretch your hips even higher towards the ceiling, transferring the weight from your wrists to your hands. On your next exhalation, focus on your legs, reaching down towards your heels to stretch your hamstrings. Stay in this pose for 10-20 breaths, then get down on all fours again.

  4. Do a knee twist. Knee twisting effectively stretches and strengthens your entire core and lower back, while rotational movements bring the spine into action and give it strength. First, lie on your back on a karemat, straighten your legs.

    • Extend your arms away from your shoulders so that your body forms a "T" on the floor. Then bend your knees towards your chest.
    • As you exhale, lower your knees to the right to the floor, your shoulders should be pressed against the karemat, that is, you are twisting from the waist.
    • Inhale and bring your legs back to center, then on the next exhale, lower your knees to the left. Repeat 5-10 times on each side.

  5. Lie down in child's position. Child's Pose is a classic yoga pose at the end of class, which also gives good stretch for the waist. You can take this position from all fours - just lower your hips back and put your torso on your hips, stretching your arms in front of you.

    • If you are flexible enough, you can put your forehead on the mat. But do not bend over the line that is comfortable for you.
    • You may find this position more comfortable if you open your knees slightly.
    • Since the child's pose is meant for relaxation, you can lie down for as long as you like while breathing deeply.

Do aerobic exercise

  1. Go for walks regularly. Walking is an easy and inexpensive way to get active. Short walks of 15-20 minutes most days of the week will help strengthen both the lower back and the body as a whole.

    • Try going for a walk with a friend, as you motivate yourself, and walks will become more enjoyable. If you're walking alone, you can listen to music, a podcast, or an audiobook.

  2. Ride your bike. If you have such severe lower back pain that you find it easier to sit than stand, cycling will become good option cardiovascular training. An indoor exercise bike would be a better option than riding on bumpy, uneven terrain. If you have the opportunity to visit the pool and swim 20-30 minutes, 2-3 days a week, this is great way strengthen your entire back. To avoid worsening any back problems, take a course or hire a coach to improve your skills.

    • Swimming provides little exercise and the water holds you up, which makes it great activity if you have joint problems or are overweight.
    • If swimming is new to you, start slowly with 10-minute swims. Every week or so, increase your time in the water by five minutes each time until you swim for half an hour each session.
    • If swimming isn't your thing, walking or jogging in water provides some resistance, which helps strengthen your legs and lower back without having to worry about breathing.

  3. Buy a pedometer. During the day, you should try to walk at least 10,000 steps. A pedometer attached to your belt measures your steps for you. Some models also connect to the internet and have apps that let you track your progress over time.

    • Choose an easy-to-use pedometer that will help you reach your goals. You can purchase a very simple model or one with many additional features.
    • If being active is new to you, set small goals for yourself to start with and work towards your 10,000 step goal. Incorporate walking breaks into your routine, such as parking farther away from the entrance when shopping or taking the stairs instead of using the elevator.

  4. Maintain an active lifestyle. Sitting for long periods of time can lead to atrophy of the lower back muscles. Preventing this is simple - get up and walk around every 30 minutes or so. If possible, try to reduce the total number of hours you spend sitting.

    • For example, if you sit most of the time at work, try doing something while standing when you get home, instead of slumping on the couch and watching TV.
    • You can also purchase (or have your boss do) a standing desk so you can stand for a period of time during your work day.

Warnings

  • If you are already experiencing lower back pain, check with your doctor before starting any back strengthening exercises. A physical therapist may prescribe specific exercises for you to reduce pain without making your injury or disease worse.

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