Effective Exercises for Strengthening Your Deep Spinal Stabilizer Muscles

Do you often catch yourself sitting with poor posture while working, eating, or reading? If so, you’re not alone. Nowadays, there are various tools like chair pillows and posture-correcting devices to help with posture improvement, but they can be expensive. The good news is that there are free posture exercises that target your erector spinae, which are essential deep back muscles.

The erector spinae muscles run along the sides of your spine and are crucial for stabilizing the back and enabling movement such as rotation, bending, and extending. According to Deidre Douglas, EdD, these muscles play a significant role in maintaining good posture.

If you’re concerned about your posture and want to strengthen your deep core stabilizers, consider incorporating the following top five erector spinae exercises recommended by Dr. Douglas.

Importance of Strengthening the Erector Spinae

Poor posture can lead to weakness in the erector spinae muscles, affecting their ability to support you while standing or sitting. This can result in soreness and pain when these core muscles are not engaged for extended periods.

5 Exercises to Strengthen the Erector Spinae

1. Bird Dog

This exercise, commonly known for targeting abs, also benefits your back. Start on all fours in a tabletop position, raise your right arm and left leg while keeping your spine neutral. Hold for a few seconds and then switch sides. Perform two to three sets of eight to 12 reps.

2. Superman

Lie face down and lift both arms and legs off the floor using your back muscles. Hold for a few seconds before lowering. Repeat for eight to 12 reps.

3. Seated Good Morning

Sit on a bench with hands behind your head, hinge at the hips to lower your upper body toward the floor. Keep your lower back naturally curved and repeat for two to three sets of eight to 12 reps.

4. Child’s Pose

Start on all fours and move into a child’s pose to mobilize the erector spinae. Relax in the pose for 45 to 90 seconds for relief.

5. Seated Child’s Pose

While sitting at your desk, try the seated child’s pose to strengthen and relieve the erector spinae. Hold the pose until you feel relief.

Final Thought

It’s essential to strengthen the erector spinae muscles to support good posture and maintain flexibility for daily activities, especially considering the amount of time many of us spend sitting and slouching forward.