GENERAL INFORMATION
This muscle is part of the erector spinal group of muscles, which are crucial for maintaining proper posture and enabling movements such as extending, lateral flexion, and rotating the spine. There are three muscles in the iliocostalis group:
- Iliocostalis Lumborum
- Iliocostalis Thoracis
- Iliocostalis Cervicis
ORIGIN
Firstly, the iliocostalis lumborum originates from the iliac crest, iliolumbar ligament, sacrum, and lumbodorsal fascia. Secondly, the iliocostalis thoracis originates from the lower six ribs and the lumbodorsal fascia. Finally, the iliocostalis cervicis originates from the transverse processes of the lower six thoracic vertebrae and the lumbodorsal fascia.
INSERTION POINT
Specifically, this muscle lumborum inserts into the lower six ribs, the iliocostalis thoracis inserts into the upper six ribs, and the iliocostalis cervicis inserts into the transverse processes of the cervical vertebrae C4 to C6.
MAJOR ARTERIES
Moreover, these muscles are primarily supplied by the posterior branches of the segmental and intercostal arteries.
NEURAL INNERVATION
Additionally, the iliocostalis muscles are innervated by the dorsal rami of the spinal nerves.
TRIGGER POINT
Trigger points for the iliocostalis are generally found within the muscle belly along the spine. Manual pressure or massage can target these points for tension relief. Furthermore, a trigger point in this muscle can cause pain and tightness in the lower back and upper thigh.
CONCENTRIC FUNCTION
Importantly, these muscles are responsible for extending and laterally flexing the vertebral column, rotating the spine, and maintaining proper posture.
ECCENTRIC FUNCTION
These muscles also control the speed and direction during flexion of the vertebral column, such as when bending forward or to the side. The iliocostalis works eccentrically to control the movement of the spine during activities such as deadlifts and good mornings.
ISOMETRIC FUNCTION
Similarly, when maintaining an upright posture while sitting, standing, or carrying a heavy load, the iliocostalis muscles work isometrically to stabilise the spine.
RELATED MUSCLES (SCIENTIFIC NAMES)
- Longissimus: A key muscle of the erector spinae group, it assists in extending and rotating the spine.
- Spinalis: This muscle helps in extending and laterally flexing the spine, contributing to posture and movement.
- Multifidus: Located along the vertebral column, it stabilises the spine during movement.
- Quadratus Lumborum: It plays a crucial role in stabilising the pelvis and lower back.
- Latissimus Dorsi: This large muscle of the back is involved in shoulder and arm movements.
- Transversospinalis: These deep muscles of the back assist in rotating and extending the spine.
ANTAGONIST MUSCLES
- Rectus Abdominis: Located in the front of the abdomen, it flexes the spine and stabilises the core.
- Transversus Abdominis: This muscle compresses the abdominal contents and stabilises the trunk.
- Obliques (Internal and External): These muscles rotate and laterally flex the spine, and stabilise the trunk.
- Psoas Major: A deep hip flexor that also assists in trunk flexion and stabilisation.
COMMON INJURIES
- Strains: Result from improper lifting techniques or overuse, causing muscle fibre damage and pain.
- Sprains: Involve ligament damage from sudden movements or excessive strain.
- Muscle spasms: Sudden, involuntary contractions often due to fatigue, overuse, or improper posture.
- Lower back pain: Often due to overuse, poor posture, or injury, impacting the iliocostalis muscles.
- Sciatica: Compression or irritation of the sciatic nerve causing pain that can affect these muscles.
EXERCISES
- Back extensions: Perform on a stability ball or Roman chair to strengthen the erector spinae muscles.
- Deadlifts: Use proper form to engage the iliocostalis and other back muscles, improving strength and stability.
- Good mornings: Bend at the hips with a straight back to target the lower back and hamstrings.
- Hyperextensions: Use a hyperextension bench to strengthen the lower back muscles.
- Cable rows: Pull a cable towards you while seated to engage the back and shoulder muscles.
STRETCHES
- Child’s pose stretch: Sit back on your heels with arms extended forward, stretching the back muscles.
- Cat-Camel stretch: Alternate between arching and rounding your back to improve flexibility and reduce tension.
- Lumbar rotation stretch: Lie on your back with knees bent and rotate them to each side to stretch the lower back.
- Standing or seated forward bends: Bend forward at the hips to stretch the back and hamstrings.
- Seated spinal stretch: Sit with one leg extended and the other bent, twisting the torso to stretch the spine.