Muscle Breakdown: Thoracolumbar Fascia
Table of Contents
What Is The Thoracolumbar Fascia
Fascia in the body is a broad band or sheath of connective tissue that helps to attach, separate and stabilize various muscles in the body. The Thoracolumbar Fascia is located in the lower back and takes the shape of a diamond.
The Thoracolumbar Fascia helps to cover and protect the lumbar spine, and is thought the be comprised of three layers of tissue. Within these layers of the Thoracolumbar Fascia, the Quadratus Lumborum, Erector Spinae, Multifidus and Transversospinalis can be found.
Thoracolumbar Fascia Function
The Thoracolumbar Fascia serves a few functions. The functions of the Thoracolumbar Fascia include,
Stabilization of the Abdominal wall
Separation and attachment site of different muscles (Trapezius, Latissimus Dorsi and Gluteus Maximus)
Helps to transfer load in the body
Thoracolumbar Fascia Cadaver
The Thoracolumbar Fascia is a dense layer of tissue that envelopes the lower back, as can be seen in a cadaver. By studying such an image, we gain a clearer comprehension of the fascia's structure and its crucial role in promoting stability and enabling movement in our bodies.
Thoracolumbar Fascia Origin And Insertion
Thoracolumbar Fascia Origin
The Thoracolumbar Fascia originates from the Nuchal Ligament, Spinous Processes and the Supraspinous Ligament.
Thoracolumbar Fascia Insertion
The Thoracolumbar Fascia inserts into the median crest of the Sacrum.
Thoracolumbar Fascia Attachments
The Trapezius, Latissimus Dorsi and Gluteus Maximus all attach to the Thoracolumbar Fascia.
Thoracolumbar Fascia Pain
Surprisingly, the Thoracolumbar Fascia’s role in low back pain is poorly understood. However, injury to the Thoracolumbar Fascia often results as tightness and spasticity, which can cause severe pain.
Thoracolumbar Fascia Injury
There are multiple ways that you can injure the Thoracolumbar Fascia. Some mechanisms of injury include,
Overuse of the Thoracolumbar Fascia
Strain of the Thoracolumbar Fascia
Poor posture
Repetitive stress on the Thoracolumbar Fascia
Poor lifting technique
Improper form during the squat
Thoracolumbar Fascia Lump
Some people have reported getting lumps in the Thoracolumbar Fascia. If you have a painful lump in your Thoracolumbar Fascia, you should see your physician immediately. Some instances of Thoracolumbar Fascia lumps have been Cancerous, so it is best to check with your Doctor.
Thoracolumbar Fascia Knot
Sometimes, you may encounter a knot in your Thoracolumbar Fascia. These knots are areas of muscle that have become tightened, most often due to overuse or poor posture. Other factors, such as dehydration, poor diet and stress can also cause knots in the muscles of the body. Thoracolumbar Fascia Knots can be resolved by massage or trigger point muscle therapy. Other resources, such as ice and heat and muscle rubs can also be effective in getting rid of knots. To prevent knots in the Thoracolumbar Fascia, proper stretching, hydration, posture and rest can help reduce the risk of getting knots in the future.
Thoracolumbar Fascia Tightness
The injury to the Thoracolumbar Fascia can result in Thoracolumbar Fascia tightness. A tight Thoracolumbar Fascia can be very uncomfortable so it is important to consistently stretch the muscle to reduce the risk of tightness. Another method of reducing Thoracolumbar Fascia tightness is to release the muscle.
Thoracolumbar Fascia Release
There are a few different methods that you can try to release the Thoracolumbar Fascia. Besides stretching, an Epson salt bath can help to relax tight muscles in the body. As well, massage, foam rolling or a massage stick are also great methods to help promote blood flow in the Thoracolumbar Fascia and reduce tightness.
Thoracolumbar Fascia Pain Treatment
The main way to treat Thoracolumbar Fascia pain is to strengthen the Thoracolumbar Fascia! There are many ways you can strengthen the Thoracolumbar Fascia including increasing strength in your core, practicing good posture, performing a proper warm up and cool down before and after activity, practicing good lifting and squatting patterns and stretching. Additionally, you can wear back brace, or go for massage in order to promote blood flow to the Thoracolumbar Fascia. Taking care of your muscles is one of the best ways to reduce injury and keep the body healthy.
Lateral Raphe Of Thoracolumbar Fascia
The layers of the Thoracolumbar Fascia come together to form the Lateral Raphe. The Lateral Raphe is located along the lateral boarder of the Paraspinal Retinacular Sheath where it meets the aponeurosis of the Transverse Abdominus. Essentially, the Lateral Raphe helps to distribute the load from the surrounding muscles of the Thoracolumbar Fascia, into the layers of the Thoracolumbar Fascia.
Thoracolumbar Fascia Stretch
Thoracolumbar Fascia Exercises
Back Extensions
Back Extensions
Back Extensions will strengthen the muscles that attach to the Thoracolumbar Fascia. Hook your legs into the machine and cross your arms on your chest. Extend the spine and torso upwards, hold for one count, and then slowly lower the torso back down to below parallel. Repeat the movement for 3 sets of 10-15 reps.
