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The back muscles are one of the most important muscles in the human body due to the basic functions they perform. They help maintain correct posture and move freely. Unfortunately, the back muscles are also exposed to numerous damage and injuries, which means that as the years progress, they tend to cause pain.
Back muscles – anatomy and functions
The back muscles are made up of several minor muscle groups. First of all, there are superficial dorsal muscles and deep dorsal muscles. These two muscle groups are broken down into more specific subgroups. The superficial muscles include: the spine-brachial muscles and the spine-costal muscles. On the other hand, the deep muscles – the so-called proper back muscles – are divided into three bands: medial, lateral and suboccipital.
The muscles of the back are important from the perspective of the mobility of the entire human body. First of all, the muscles of the back are responsible for our ability to maintain an upright posture. Together with the muscles belonging to the abdominal muscle group, they allow us to maintain a stable vertical position and to change it freely. If we perform any activity in a standing position – we can be sure that we are using the muscles of the back for this. In addition, these muscles constitute a kind of protective corset that surrounds our spine and protects it against potential damage. They also have a protective function against internal organs located under them, inside the body.
Characteristics of selected back muscles
The trapezius muscle is one of the most important of the muscles of the back. It is quite extensive and in the anatomical cross section it forms the shape of a slightly stretched triangle. Its surface covers the areas: from the base of the skull, along the spine line at the level of the thoracic vertebrae, then through the scapulae to the shoulder. This muscle plays an important role: it allows you to lower and raise the shoulders, pull and rotate the shoulder blades, and make arm movements. In addition, it is involved in moving the cervical spine, allowing the head to be tilted back.
The latissimus dorsi is another important muscle. It also has the shape of a slightly elongated triangle, the surface of which extends from the lower thoracic vertebrae, through the hips, ribs, to the lower area of the scapula. It is the largest muscle in the human body on the surface. It performs a number of important functions, including allowing for free arm movements, and is also involved in the breathing process. Thanks to its location and large span, it helps in exhaling air, especially dynamically, for example when coughing. For this reason, it is commonly called the cough muscle.
The twisting muscles along the spine are also important. They extend from the area of the sacrum to the cervical vertebrae. They are most developed along the length of the thoracic spine. These are short muscles responsible for our ability to rotate along the body’s vertical axis and straighten our spine.
Back muscle pain exercises
Since the muscles of the back are involved in most of the activities we perform every day, they are prone to fatigue, contusions and injuries. The best way to protect your back muscles from pain is to strengthen them by regularly performing certain exercises. Below are some effective and proven exercises that will relax your back, strengthen your muscle tissue and help counteract pain attacks.
- Stand upright, tense your calf and buttocks muscles. Take a deep breath and raise your arms up so that your elbows are on either side of your head. Then tilt your torso back, pushing your pelvis forward. After a few seconds in this position, exhale by bending forward and lowering your arms.
- Sit on a flat, hard surface, such as a chair. Take a deep breath and, as in the previous exercise, raise your arms straight up. Then hold the air in your lungs for a few seconds and then let it out as you exhale slowly and deeply.
- Stand upright, slightly stretching. Tighten your calf and gluteal muscles, then begin alternating left and right bends. You can reach the ground with your hands while bending. If your joints do not allow you to make a full bend, all you have to do is reach your knees or ankles with your hands.
- Sit on a flat and hard surface, bring your feet under your buttocks, and bring your knees together. Turn your head to the right, also twisting your shoulders. Then do the same to the left.
- Kneel on the exercise mat, resting your hands on the floor. Try to stick your spine up in a so-called cat’s back, then lower the spine down into a saddle position.
If you have muscle aches, order the monastery liniment on the skin around the Musculus Klimuszko muscles. The product is available at a promotional price, it has an analgesic and relaxing effect.
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