Lumbar (low back) Anatomy Lesson Made Simple
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🧐 What exactly is the low back anyhow?!
The low back, or lumbar region, is the area between your lowest rib and top of your butt (iliac crest). Most people have some lordosis (a slight curve) in the lower back. This helps distribute the weight from your head and upper body throughout your lower body and helps reduce the amount of stress on the lower spine. People will have varying degrees of lordosis, and some may have "flatbacks" (loss of curve).
The lumbar spine has five vertebrae (L1-L5), and they get larger as you go down the spine to the sacrum. You have discs in between each of the vertebrae, and you have nerves and your spinal cord traveling through.
You have many muscles in this area, but we've highlighted a few of the main ones here. The erector spinae is a group of muscles that aid in extending and side bending the spine. They run from the sacrum to the base of the skull.
The Multifidus is a deep muscle of the back. It spans the vertebral column's full length but is the most developed in the lumbar back area. It helps with extension, side bending, and stability between vertebrae. It's an important one for stabilization and works along with the pelvic floor and transverse abdominal muscles to provide that spinal stability.
The Quadratus Lumborum runs from the posterior iliac crest to the 12th rib and attaches to the lumbar vertebrae's transverse processes (those sticky-outy things off the vertebrae).
Josh fell asleep during the painting, so we will blame that for his weird 12th rib on the left side.
To Andrew's point, you can't "shut off" any of the muscles, and you can't really fully isolate one from the others. However, you can benefit from understanding your anatomy, where you are feeling sensations, and increasing your body awareness to improve your confidence in your body.
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