Spinalis Exercises: Strengthen Your Inner Back Extensors

The spinalis is the most medial (innermost) column of the erector spinae muscle group, running closest to the spinous processes of your vertebrae. As the smallest of the three erector columns, it works alongside the longissimus and iliocostalis to extend and stabilize your spine. Understanding its role completes the picture of erector spinae function.

Understanding the Spinalis

The spinalis has three regional portions:

Spinalis Thoracis

• Most significant portion
• Runs along the thoracic spine
• Connects spinous processes of upper lumbar and lower thoracic to mid-thoracic vertebrae

Spinalis Cervicis

• Often blends with semispinalis cervicis
• May be absent in some individuals
• Small when present

Spinalis Capitis

• Usually blends with semispinalis capitis
• Often considered part of that muscle
• Attaches to the skull

Position in Erector Spinae:

• Iliocostalis (lateral/outer)
• Longissimus (middle)
• Spinalis (medial/inner) — this muscle

Functions of the Spinalis

Bilateral (Both Sides):

• Spinal extension (arching the back)
• Maintaining upright posture
• Controlling forward bending

Unilateral (One Side):

• Assists with lateral flexion
• Minor role compared to other erector columns

Unique Features:

• Attaches directly to spinous processes (unlike other columns)
• Provides support closest to the vertebrae themselves
• Smaller and less powerful than lateral columns

The Complete Erector Spinae Picture

| Column | Position | Main Attachment | Relative Size | |--------|----------|-----------------|---------------| | Iliocostalis | Lateral | Ribs | Large | | Longissimus | Middle | Transverse processes | Largest | | Spinalis | Medial | Spinous processes | Smallest |

All three work together as a functional unit for spinal extension.

Exercises for the Spinalis

Since the spinalis works with the other erector columns, all back extension exercises train it. You cannot isolate the spinalis from the rest of the erector spinae.

Foundational Exercises

Bird Dog

1. On hands and knees
2. Extend opposite arm and leg
3. Maintain neutral spine
4. Hold 5 seconds, switch sides
5. 3 sets of 10 each side

Prone Back Extension

1. Lie face down, hands at sides or behind head
2. Lift chest off floor
3. Hold 2-3 seconds
4. Lower with control
5. 3 sets of 12-15 repetitions

Superman

1. Lie face down, arms overhead
2. Lift arms, chest, and legs simultaneously
3. Hold 3-5 seconds
4. Lower with control
5. 3 sets of 10-12 repetitions

Progressive Exercises

45-Degree Back Extension

1. Position in back extension bench
2. Lower torso toward floor
3. Extend back to starting position
4. 3 sets of 12-15 repetitions

Roman Chair Back Extension

1. Position in roman chair
2. Lower torso toward floor
3. Extend to horizontal (not beyond)
4. 3 sets of 12-15 repetitions

Good Morning

1. Bar across upper back or bodyweight
2. Slight knee bend
3. Hinge forward at hips
4. Extend back to standing
5. 3 sets of 10-12 repetitions

Compound Exercises

Deadlift

1. Stand over barbell
2. Hinge to grip bar
3. Drive through floor, extending hips and spine
4. All erector columns maintain spinal position
5. 3-5 sets of 5-8 repetitions

Bent-Over Row

1. Hinge forward, holding weight
2. Row weight to torso
3. Erectors work isometrically to hold position
4. 3 sets of 8-12 repetitions

Romanian Deadlift

1. Hold weight, slight knee bend
2. Hinge at hips, lowering weight
3. Drive hips forward to stand
4. 3 sets of 10-12 repetitions

Isometric Exercises

Prone Hold

1. Lie face down
2. Lift chest slightly off floor
3. Hold position
4. 3 sets of 20-30 seconds

Wall Lean

1. Stand with back against wall
2. Step feet forward, lean into wall
3. Keep back flat against wall
4. Hold 30-60 seconds

Stretching the Erector Spinae

Child's Pose

1. Kneel, sit back on heels
2. Fold forward, arms extended
3. Let back round gently
4. Hold 45-60 seconds

Cat Stretch

1. On hands and knees
2. Round back toward ceiling
3. Tuck chin to chest
4. Hold 10 seconds, repeat 10 times

Seated Forward Fold

1. Sit with legs extended
2. Reach toward toes
3. Let back round
4. Hold 30-45 seconds

Knees to Chest

1. Lie on back
2. Pull both knees to chest
3. Gentle rock side to side
4. Hold 30-45 seconds

Foam Rolling

Upper Back Roll

1. Lie on foam roller across mid-back
2. Support head with hands
3. Roll from mid-back to upper back
4. 1-2 minutes

Lower Back Consideration:

• Avoid rolling directly on lower back
• The lumbar spine lacks rib cage protection
• Instead, use ball release on specific spots with caution

Why All Three Columns Matter

The erector spinae functions as a unit:

• Iliocostalis provides lateral support and rib connection
• Longissimus provides the most power for extension
• Spinalis provides support closest to vertebrae

Training back extension trains all three proportionally. There's no need (or way) to specifically target the spinalis over the others.

Programming Considerations

For Back Health:

• Back extension exercises 2-3x weekly
• Progress from bodyweight to loaded
• Balance with core work

For Strength:

• Include deadlifts and their variations
• Progressive overload over time
• 2-3 sessions per week

For Posture:

• Daily awareness and movement
• Isometric holds
• Breaks from prolonged sitting

Common Mistakes

Hyperextending

• Arching too far back
• Stop at neutral or slight extension
• Don't compress the spine

Using Momentum

• Swinging through exercises
• Use controlled movements
• Feel the muscles work

Ignoring Flexibility

• Tight extensors limit mobility
• Include stretching
• Balance strength with flexibility

When to Seek Help

Consult a healthcare provider if you experience:

• Persistent back pain
• Pain radiating to legs
• Numbness or weakness
• Difficulty with basic movements
• Pain after trauma

Summary

The spinalis is the smallest, innermost column of the erector spinae, running closest to your vertebral spinous processes. While you can't isolate it, you train it every time you do back extension work alongside its partners, the longissimus and iliocostalis. Focus on building a balanced, strong erector spinae group through exercises like bird dogs, back extensions, and deadlifts. Combined with proper stretching and attention to posture, this approach develops all three columns of the erector spinae for comprehensive back support and function.