Erector spinae
Body region：Lower back
Tight lower back, stiffness after sitting
Function
A long group of muscles along both sides of the spine (spinalis, longissimus and iliocostalis) that extend and side-bend the spine.
Common causes
Prolonged sitting, bending to lift heavy objects, and compensation from weak core and buttock muscles.
Massage and stretching
- Push along both sides of the spine with the heel of the hand
- Cat-cow stretch
Related acupoints
- Shenshu (BL23)：About 1.5 cun lateral to the 2nd lumbar vertebra, roughly level with the navel at the back
- Dachangshu (BL25)：About 1.5 cun lateral to the 4th lumbar vertebra, on the line joining the highest points of the iliac crests
- Geshu (BL17)：About 1.5 cun lateral to the 7th thoracic vertebra, roughly level with the lower angle of the shoulder blade
Related meridians
Bladder Meridian of Foot-Taiyang、Governing Vessel (Du Mai)
Posture and muscle patterns
When to see a doctor：Numbness or weakness in the legs, loss of bladder or bowel control, injury or fever: seek medical care immediately.