Lumbar Extensor: Release and Lengthening

This course describes lumbar extensor release and lengthening, commonly referred to as low back foam rolling, erector spinae foam rolling, low back or erector spinae release with ball, low back stretching, and lumbar mobility techniques. Although terms like tight muscle, erector spinae muscle tightness, tight lumbar muscles, tight back, and stiff back are commonly used, it may be more accurate to label these muscles as prone to over-activity (e.g. hypertonic, phasic). Performing lumbar extensor (erector spinae, latissimus dorsi, psoas, and iliacus) release and lengthening techniques to increase mobility prior to activation, integration, and strengthening techniques may significantly enhance rehabilitation and performance programs. In practice, the release of the erector spinae, latissimus dorsi, psoas, and iliacus muscles, mobilizing the thoracic spine, lumbar spine, and sacroiliac joints (e.g. open books), and integrating a child’s pose stretch (latissimus dorsi and erector spinae stretch), and kneeling hip flexor stretch (psoas and iliacus stretch), is likely to improve lumbar (spine) and hip mobility and improve the effectiveness of exercises like quadrupeds, glute bridges, gluteus medius clams, deadlift touchdowns, etc. Lumbar extensor over-activity has been correlated with knee pain, hip pain, back pain, and sacroiliac (SI) joint pain, as well as altered upper extremity alignment, altered lower extremity alignment, upper body dysfunction (UBD), anterior pelvic tilt, sway back posture, lower crossed syndrome, and asymmetrical weight shift. Further, lumbar extensor over-activity has been correlated with a loss of core strength, an increased risk of future injury, and a loss of sports performance. Sports medicine professionals (personal trainers, fitness instructors, physical therapists, massage therapists, chiropractors, occupational therapists, athletic trainers, etc.) should consider the addition of these exercises to their repertoire to improve the outcomes of their integrated exercise programs and therapeutic (rehabilitation) interventions.

Release Techniques

• Thoracic Spine (Self-Administered) Release
• Latissimus Dorsi (and Teres Major) Static Release
• Quadratus Lumborum Static Release

Joint Mobilization Techniques

Following release techniques, but before lengthening techniques, it may be beneficial to perform Self-administered Joint Mobilization Techniques: Lower Body

• Thoracic Spine Rotational Mobilization
• Thoracic Spine Posterior to Anterior Mobilization

Lengthening Techniques

• Hip Flexor Static Stretch
• Hip Flexor Dynamic Stretch

Caption: Dr. Brent Brookbush demonstrating a lumbar extensor release technique