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Treating Erector Spinae Pain with Thai Massage
Did you know that approximately 80% of people will experience back pain at some point? This statistic is especially relevant to active individuals. Your back muscles play a key role in maintaining posture and supporting the spine, yet people often overlook these muscles until discomfort or injury strikes. Whether running outside on the trails, hitting the gym, or practicing Qigong, keeping your back muscles healthy is essential for optimal performance.
In this article, we will look at what the erector spinae does, discuss how we tend to hurt it, and then show the Thai massage techniques that directly target this muscle group. We will also offer DIY solutions to help manage and prevent discomfort. By the end, you’ll better understand how to keep your back muscles strong and injury-free.
What is the Erector Spinae?
The erector spinae is not just one muscle but a group of muscles and tendons that run more or less the length of the spine on the left and the right, from the sacrum or sacral region and hips to the skull base. These muscles are crucial in maintaining good posture and supporting the spine. These muscles run along both sides of your vertebral column and have three main groups: the iliocostalis, longissimus, and spinalis. All three groups lie deep in the thoracolumbar fascia and arise from the erector spinae aponeurosis (ESA).
The erector spinae muscles work together to extend the spine, and each group plays an important role in back movement and stability. The iliocostalis muscles, closest to the ribs, help extend and laterally flex the spine. The longissimus muscles, in the middle, are the largest and mainly extend and rotate the back. The spinalis muscles near the spine help maintain an upright posture.
What is the function of the Erector Spinae Muscles?
The erector spinae muscles help you move in various ways, like bending forward and backward, twisting, and moving side-to-side. They’re always working when you stand, walk, or sit. Because you use these muscles so much, they can get strained and tense, so knowing how to take care of them is important.
If these muscles are weak on both sides of your spine, you might have a round-shouldered, slouching posture. Weakness on one side can cause you to bend sideways. The stronger side may resemble a rope or cord running down your spine. This is a good time to book a Thai massage!
What Causes Erector Spinae Pain?
Back pain in this group of muscles can arise from various factors, particularly for those who live an active lifestyle. Some of the most common causes include:
Muscle Strain
Overworking or overloading these back muscles can cause small tears in the muscle fibres, resulting in pain and stiffness. The most common occurrences of overworking occur during intense physical activity, improper lifting techniques or prolonged periods of sitting. Unfortunately, many individuals find themselves in jobs or situations where these activities are unavoidable.
BE CAREFUL!
Avoid bending, stretching forward and lifting at the same time.
Sedentary Lifestyle
Conversely, a sedentary lifestyle with little physical activity can lead to muscle weakness and tension. Sitting for extended periods can strain your back muscles, leading to discomfort and pain. Without regular stretching or strengthening exercises, muscles can become tight, weak, and more prone to strain.
Poor Posture
Poor posture can strain the muscles that support your spine. When you slouch or hunch, these muscles work harder to maintain your body’s upright position. Over time, this added stress can cause pain and discomfort. Maintaining good posture by sitting up straight and aligning your body can help relieve this tension. Be mindful of your posture throughout the day to prevent muscle fatigue and promote a healthier back.
Degeneration or Disc Herniation
Age-related changes and previous injuries can cause degeneration or disc herniation, contributing to the likelihood of experiencing discomfort in this group of muscles. Degeneration or disc herniation can lead to pain by causing irritation or pressure on nearby nerves. When a disc in the spine wears down or bulges out, it can press on these nerves, leading to discomfort or pain in the muscles that support the spine. This muscle group works hard to help us stand and move, so you may feel stiff or sore when it is affected. Understanding these connections can help find effective relief and maintain a healthy back.
Stress
Stress is another element that often goes unnoticed but significantly impacts muscle health. When stressed, your body tends to tighten up, and the muscles along your spine may contract more than usual. This constant tension can lead to discomfort or pain in the erector spinae muscles. Relaxing techniques, such as deep breathing or gentle stretching, can help alleviate this tension.
Recognizing the sources of discomfort is the first step in effectively addressing the issue. Understanding the underlying causes makes it easier to implement preventive measures, such as improving posture, incorporating regular exercise, and managing stress. This proactive approach helps mitigate the risk of developing chronic muscle issues, ensuring better overall muscle health.
What Thai Massage Works for The Pectoralis Minor?
There are two primary lines of massage on the back. Line 1 runs along the inside edge of the erector spinae one thumb width away from the spine. Sen Ittha and Sen Pinkhala follow this line from the top of the sacrum to the occipital ridge at the base of the skull. Sen Ittha follows the left side of the spine, and Sen Pinkhala follows the right side. Line 2 runs one thumb width away from Line 1, further away from the spine.
Thai massage offers a range of techniques that can be particularly beneficial for relaxing your back muscles. The most important technique is to work on the sen along Lines 1 and 2 with acupressure in either the side-lying or prone position. Acupressure helps to release tightness and improve circulation, promoting relaxation and relief from discomfort. Typically, practitioners apply acupressure with their thumbs or the heels of their palms. Still, they may also apply other modalities, such as Tok Sen or Herbal Compresses, along these two lines.
In addition to the complete lines, there are several therapeutic acupressure points where the practitioner can further alleviate the back pain. One important location is four points on each side of the spine along the top of the ilium, starting from Line 1 on either side and moving out to the top of the iliac crest. A second location of acupressure points is on each side of the spine, just below the bottom edge of the scapula.
Once the practitioner has relaxed the muscles through acupressure, Thai massage incorporates stretches that target the back. Stretching relieves stress in the back and enhances overall mobility. Some of my clients’ favourite stretches include the Leg Recliner, Knee-to-Chest Stretch, Twist Body, and Chorus Line in the supine position and the Cobra and Bow Stretch in the prone position.
A third effective Thai massage technique is rhythmic rocking. Rhythmic rocking helps clients relax by gently moving the body back and forth, creating a soothing effect. A practitioner can work on the back muscles by rocking the client in the supine position using techniques like the Chi Machine, Rocking Chair or Four Corner Rocking, or in the prone position with Cross-Back Push and Pull Rocking. By mimicking the comforting sway of a cradle, these techniques calm the nervous system, reduce stress, and promote a sense of peace. But they also reduce muscle tension in the back muscles.
SELF MASSAGE TIPS
Reach behind your back and press your thumbs on the muscle running up both sides of your spine, starting at the waist and moving up as high as possible. Or find a friend or family member to press their thumbs up the entire length of these muscles, from the waist to your shoulders.
You can press firmly (but not too hard) on either side of your navel.
Best Erector Spinae Stretches
Proper stretching can help prevent back pain and improve flexibility. Here are some stretches to incorporate into your routine:
Cat-Cow Stretch
To do a cat-cow stretch, start on your hands and knees in a tabletop position. Ensure your wrists are directly under your shoulders and your knees are under your hips. For the cat part, round your back, tucking your chin towards your chest, and gently pull your belly button up towards your spine. Then, move into the cow position by arching your back, lifting your head, and letting your belly drop towards the floor. Repeat these movements for several breaths, allowing yourself to enjoy the stretch fully. Repeat 10-15 times to release tension in your back.
Child’s Pose
Start on your hands and knees to do a child’s pose stretch. Spread your knees apart while keeping your big toes touching. Sit back on your heels and lower your chest toward the floor. Extend your arms in front of you, palms down. Rest your forehead on the mat and take a deep breath. This pose helps stretch your back and hips. Hold for a few breaths, and relax into the stretch. Remember, adjusting for comfort is okay. Make sure you feel a gentle stretch. Hold for 30 seconds to a minute.
Supine Spinal Twist
To do a supine spinal twist stretch, lie on your back with your arms out to the sides. Bend your knees and place your feet flat on the floor. Gently lift one knee and cross it over the other, letting it fall toward the floor. Keep your shoulders flat on the ground. Breathe deeply and hold the stretch momentarily, feeling the gentle twist in your lower back. Return to the starting position and switch to the other side. Hold for 30 seconds on each side.
Quadruped Kneeling Stretch
To do a quadruped kneeling stretch, kneel on the floor, positioning yourself a short distance from a sturdy chair. Place your forearms on the chair seat, keeping them parallel. Slowly lean your body back, letting your shoulder blades move backward gently. You’ll feel a stretch in your upper back and shoulders. Remember to breathe deeply and hold the position for 30 seconds.
Best Erector Spinae Exercises
Strengthening your back muscles is key to preventing injury and maintaining good posture. Here are a few exercises that target these muscles:
Planks
To perform a plank exercise, assume a push-up position with your body straight. Place your forearms on the floor, elbows directly under your shoulders. Keep your body in a straight line from head to heels. Tighten your core muscles and maintain the position without letting your hips drop or rise. Breathe steadily and hold the plank for 30 to 60 seconds. Focus on maintaining good form. Remember, it’s okay to start small and gradually build up.
Back Extensions
To perform a back extension exercise, lie face down on a mat with your legs straight and arms at your sides. Slowly lift your chest and head off the ground, using your lower back muscles while keeping your neck neutral. Hold for a moment, then gently lower yourself back down. Maintain controlled movements and steady breathing. Start with a few repetitions and gradually increase as you build strength. Listening to your body and stopping if you feel discomfort is important. Repeat 10-15 times.
Bird Dog
To do a bird-dog exercise, start on all fours with your hands under your shoulders and knees under your hips. Keep your back straight and engage your core. Slowly extend your right arm forward and your left leg back, forming a straight line from fingertips to toes. Hold for a moment, then return to the starting position. Repeat on the opposite side with your left arm and right leg. This exercise helps build core stability and strengthen the back. Do both sides 5-10 times.
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