How to pump up lower back muscles: training features

Back muscles[edit | edit code]

The best exercises for the back

Back muscles

Back muscles

are located in several layers, so they are divided into deep and superficial, which, in turn, are also located in two layers. Let's consider only those muscles that determine the relief of the back.

Trapezius muscles[edit | edit code]

Back muscles
Trapezius muscle, m. trapezius

, a flat, broad muscle, occupies a superficial position in the back of the neck and in the upper back. The trapezius muscle has the shape of a triangle, with its base facing the spinal column and its apex facing the acromion of the scapula; The trapezius muscles of both sides together are shaped like a trapezoid. The tendon bundles of the muscle are short and only in the area of ​​the lower cervical and upper thoracic vertebrae, reaching a great length, they form a diamond-shaped tendon area. The muscle bundles converge radially towards the scapula.

Main function:

contracting with all its bundles, the muscle brings the scapula closer to the spinal column; contracting with the upper bundles, it raises the scapula, and with the lower ones, it lowers it. When fixing the scapula, both trapezius muscles pull the head back, and with unilateral contraction the muscle tilts the head in the corresponding direction.

Latissimus dorsi[edit | edit code]

Latissimus dorsi muscle, m. latissimus dorsi

, occupies the entire lower back, with its upper part coming under the lower end of the trapezius muscle. It originates from the spinous processes of the last four (and sometimes five and six) thoracic, all lumbar and sacral vertebrae, as well as from the posterior part of the iliac crest and, finally, four teeth from the four lower ribs. These teeth alternate with the posterior teeth of the external oblique muscle. From their origin, the fibers of the latissimus dorsi muscle go upward and laterally in a converging direction and are attached to the crest of the lesser tubercle of the humerus (crista tuberculi minoris humeri).

Main function:

brings the shoulder toward the body and pulls the upper limb back toward the midline, rotating it inward (pronation). When the upper limb is strengthened, it brings the torso closer to it or takes part in the displacement of the lower ribs upward during the respiratory movement, thus being an auxiliary respiratory muscle.

Rhomboid muscles[edit | edit code]

Rhomboid muscle, m. rhomboideus

, lies under the trapezium, having the shape of a rhombic plate. It starts from the spinous processes of the two lower cervical and four upper thoracic vertebrae and is attached to the medial edge of the scapula.

Main function:

when contracted, the rhomboid muscle pulls the scapula toward the spine and upward. Fixes the medial edge of the scapula to the chest.

Back extensors[edit | edit code]

The erector spinae muscle. The longest and most powerful muscle of the back. Located along the lumbar spine. It is divided into 3 parts: spinous, longissimus and vertebral-costal.

Main function:

with bilateral contraction, it extends the spinal column. When unilateral, it tilts in its direction. Participates in lowering the ribs and turning the head. The muscle plays an important role in maintaining correct posture and maintaining balance.

Muscles of the back and shoulder girdle

Causes

Quadratus syndrome can be caused by acute injuries such as heavy lifting or twisting of the torso while lifting. Pain can also occur when the back is in a bent position for a long time (for example, when working in the garden). The cause of the syndrome may also be a difference in limb length (when one leg is shorter than the other), which can be either congenital or acquired. But most often, quadratus muscle syndrome occurs due to prolonged static loads. It is very typical in this case for the development of this syndrome in people who spend most of their time at the computer, since the quadratus lumborum muscle is one of several muscles that are overloaded during normal sitting.

Deep back muscles[edit | edit code]

Deep back muscles, lumbar region[edit | edit code]

• Iliocostal lumbar muscle
• Intertransverse lumbar muscles
• Low back rotator muscles
• Multifidus lumborum muscle

Deep back muscles, thoracic region[edit | edit code]

• Iliocostal muscle of the chest
• Longissimus thoracis muscle
• Spinalis thoracis muscle
• Rotator muscles of the chest
• Multifidus chest muscle
• Semispinalis thoracis muscle

Deep back muscles, cervical region[edit | edit code]

• Iliocostal muscle of the neck
• Longissimus capitis muscle
• Longissimus colli muscle
• Splenius neck muscle
• Splenius capitis muscle
• Spinalis neck muscle
• Spinalis capitis muscle
• Rotator neck muscles
• Multifidus neck muscle
• Semispinalis neck muscle
• Semispinalis capitis muscle
• Rectus capitis posterior major muscle
• Rectus capitis posterior minor muscle
• Superior oblique capitis muscle
• Inferior oblique capitis muscle

Diagnostics

There are a number of medical conditions that can lead to muscle spasms.

Symptoms similar to those of quadratus lumborum syndrome are:

• Trochanteric bursitis
• Root compression at the S1 level
• Osteochondrosis
• Intervertebral foramen stenosis
• Lumbosacral radiculitis
• Cauda equina syndrome
• Ankylosing spondylitis
• Scoliosis
• Arthrosis
• Rheumatoid arthritis
• Weakened abdominal muscles
• Diverticulosis
• Endometriosis
• Uterine fibroids
• Uterine prolapse
• Pelvic inflammatory disease
• Kidney infections
• Urolithiasis disease
• Urinary tract infections

Due to similar symptoms, it is necessary, first of all, to exclude these diseases using instrumental (radiography, MRI or CT, ultrasound of the pelvic organs) and laboratory research methods. After excluding other possible genesis of the pain syndrome, the presence of quadratus muscle syndrome can be assumed. Typically, a physical examination is sufficient to diagnose this syndrome. There is pain on palpation of the affected muscle and increased pain when turning the body and the presence of painful trigger points, especially in the area of ​​attachment to the 12th rib (palpation of this area causes pain in the quadratus muscle). In addition, the presence of lateral paravertebral spasm is characteristic.

Contraindications for lumbar spine massage:

Lower back massage is contraindicated in the acute period of pinched nerve roots. During this time, complete rest is necessary; you can only massage areas above or below the affected area. No interventions are recommended for instability or displacement of the vertebrae.

You should also not do massage in case of inflammatory processes, infectious diseases, elevated temperature, or tumors. Hypertension, pathologies of the cardiovascular and central nervous systems can also become an obstacle to its implementation. After all, massage affects blood circulation and can cause an increase or decrease in blood pressure and a change in heart rate. And in the presence of skin diseases or irritation, these pathologies can worsen.

Sedentary exercises to relieve pelvic congestion

A sedentary lifestyle is a real scourge of our time. While in a sitting position, a person experiences a load that is 2-3 times stronger than when walking. Of course, the main damage is caused to the musculoskeletal system, but all other systems and organs of the human body also suffer.

Sitting for a long time leads to serious changes in the pelvic floor muscles, which lose their elasticity and become unable to support the organs in their usual position. In addition, intestinal motility is significantly reduced, congestion occurs in the kidneys, bladder, and also in the genitals, and blood circulation decreases. All this can lead to such unpleasant consequences as chronic constipation, hemorrhoids, cystitis, urethritis, prolapse of the kidneys, uterus in women, infertility, impotence in men.

In order to minimize the harm of a sedentary lifestyle, you need to radically reconsider your habits: move more, take walks, exercise, fight excess weight. An effective way to improve muscle tone, reduce congestion and speed up metabolic processes is special gymnastics.

The basic complex for improving the condition of the pelvic organs consists of the following exercises:

1. To perform the exercise, you need to stand with your legs apart and bent and rest your palms on your knees. The back should remain straight, the head should not be lowered. As you inhale, you need to draw in your stomach as much as possible, and as you exhale, relax it. Repeat 5-10 times.

2. You need to lie on your back, lower your arms along your body, bend your legs at the knees. As you inhale, you need to slowly raise your pelvis and tense your muscles; you should stay in this position for 10 seconds, then exhale and lower yourself back down. It is recommended to repeat the exercise at least 10 times.

3. To strengthen the muscles of the pelvis and hips, you need to get on all fours and swing your legs in turn, fully straightening your leg at the highest point. 10-30 repetitions are recommended.

4. For the next exercise you will need a small ball, which you need to hold between your thighs in a sitting position. As you inhale, you need to squeeze the ball tightly between your legs, and as you exhale, relax the muscles.

5. One of the most effective exercises for reducing pelvic congestion is walking on the buttocks. To perform the exercise, you need to sit on the floor with your legs straight and try to straighten your back as much as possible. Raising one or the other buttock, you need to try to move forward. At the same time, it is important to monitor your breathing: an active “step” should occur while inhaling, and while exhaling you need to stop and rest. You need to walk at least 10-30 steps in this way.

6. It is useful to strengthen the muscles of the pelvis and hips by raising your legs from a lying position. To perform the lift, you need to lie on your back with your legs straight and take turns raising your legs to an angle of 90°.

7. The butterfly exercise is very effective for the pelvic muscles. To perform it, you need to sit with your knees bent and your feet together. Next, for 1-2 minutes, you should try to lower your knees as close to the floor as possible and then raise them back.

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All exercises must be performed regularly, at least once a day. The best time for classes is the first half of the day.

Massage session:

All movements are performed from the bottom up, along the course of the lymph. The area above and below the diseased area must be captured. Therefore, the massage begins from the thoracic region, the buttocks and thighs are massaged. If the pain is localized on one side, the healthy lumbar region is treated first. Each lumbar massage session lasts from 15 to 30 minutes, depending on the pathology and individual condition of the patient. At first, the impact should be less intense; the pressure and activity of the massage can be increased from 2-3 sessions.