Pinpoint
Muscles/Lower Back

Lower Back

iliocostalis lumborum

il-ee-oh-kos-TAH-lis lum-BOR-um

Iliocostalis lumborum is the lumbar erector spinae muscle along the back, from iliac crest to lower ribs, maintaining upright posture and spinal extension. Critical for deadlifts, squats, and anti-rotation core work.

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Common Pain & Injury

Low back ache from asymmetry or heavy loads. Paraspinal spasm common. Doc if sciatica-like.

Anatomy & Function

Origin

Iliac crest, thoracolumbar fascia (upper butt/hip bone edge)

Insertion

Angles of ribs 7-12 (lower-mid rib angles)

Actions

  • Spinal extension
  • Lateral flexion
  • Rib elevation

Innervation

Dorsal rami of thoracic spinal nerves (T1-T12)

Muscle Relationships

Antagonists

Rectus abdominisExternal obliques

Synergists

Longissimus thoracisSpinalis thoracis

Trigger Points

Along length; refers to abdomen, low back, buttocks.

Stretches

1Child's pose
2Seated forward bend
3Side bend stretch

Common Conditions

Lumbar strainErector spinae myofascial painThoracolumbar fascia syndrome

Anatomical Parts

Right iliocostalis lumborumLeft iliocostalis lumborum

FAQ

Iliocostalis lumborum pain relief?

Foam roll and side stretches; strengthen symmetrically.

Iliocostalis lumborum function?

Extends spine, stabilizes during lifts.

Tight iliocostalis lumborum?

From desk work; child's pose releases it.

Erector spinae low back pain?

Often iliocostalis trigger points referring locally.

Exercises for iliocostalis lumborum

20
Atlas Stone Trainer position 1
Atlas Stone Trainer position 2

Atlas Stone Trainer

intermediate·other
Atlas Stones position 1
Atlas Stones position 2

Atlas Stones

expert·other
Axle Deadlift position 1
Axle Deadlift position 2

Axle Deadlift

intermediate·other
Barbell Deadlift position 1
Barbell Deadlift position 2

Barbell Deadlift

intermediate·barbell
Cat Stretch position 1
Cat Stretch position 2

Cat Stretch

beginner
Child's Pose position 1
Child's Pose position 2

Child's Pose

beginner
Crossover Reverse Lunge position 1
Crossover Reverse Lunge position 2

Crossover Reverse Lunge

intermediate
Dancer's Stretch position 1
Dancer's Stretch position 2

Dancer's Stretch

beginner
Deadlift with Bands position 1
Deadlift with Bands position 2

Deadlift with Bands

expert·barbell
Deadlift with Chains position 1
Deadlift with Chains position 2

Deadlift with Chains

expert·barbell
Deficit Deadlift position 1
Deficit Deadlift position 2

Deficit Deadlift

intermediate·barbell
Hug A Ball position 1
Hug A Ball position 2

Hug A Ball

beginner·exercise ball
Hug Knees To Chest position 1
Hug Knees To Chest position 2

Hug Knees To Chest

beginner
Hyperextensions (Back Extensions) position 1
Hyperextensions (Back Extensions) position 2

Hyperextensions (Back Extensions)

beginner·other
Hyperextensions With No Hyperextension Bench position 1
Hyperextensions With No Hyperextension Bench position 2

Hyperextensions With No Hyperextension Bench

intermediate·Bodyweight
Keg Load position 1
Keg Load position 2

Keg Load

intermediate·other
Lower Back-SMR position 1
Lower Back-SMR position 2

Lower Back-SMR

beginner·foam roll
Pelvic Tilt Into Bridge position 1
Pelvic Tilt Into Bridge position 2

Pelvic Tilt Into Bridge

intermediate
Pyramid position 1
Pyramid position 2

Pyramid

beginner·exercise ball
Rack Pull with Bands position 1
Rack Pull with Bands position 2

Rack Pull with Bands

intermediate·barbell

Also Works iliocostalis lumborum

10
Alternating Hang Clean position 1
Alternating Hang Clean position 2

Alternating Hang Clean

intermediate·kettlebells
Backward Drag position 1
Backward Drag position 2

Backward Drag

beginner·other
Band Good Morning position 1
Band Good Morning position 2

Band Good Morning

beginner·bands
Band Good Morning (Pull Through) position 1
Band Good Morning (Pull Through) position 2

Band Good Morning (Pull Through)

beginner·bands
Barbell Ab Rollout position 1
Barbell Ab Rollout position 2

Barbell Ab Rollout

intermediate·barbell
Barbell Ab Rollout - On Knees position 1
Barbell Ab Rollout - On Knees position 2

Barbell Ab Rollout - On Knees

expert·barbell
Barbell Full Squat position 1
Barbell Full Squat position 2

Barbell Full Squat

intermediate·barbell
Barbell Side Bend position 1
Barbell Side Bend position 2

Barbell Side Bend

beginner·barbell
Barbell Side Split Squat position 1
Barbell Side Split Squat position 2

Barbell Side Split Squat

beginner·barbell
Barbell Squat position 1
Barbell Squat position 2

Barbell Squat

beginner·barbell

Related Lower Back Muscles

lumbar rotator
Lumbar rotators (multifidus and rotatores lumborum) are deep spinal muscles that rotate and stabilize individual lumbar vertebrae. They prevent twisting injuries during rotational lifts like Russian twists. Essential for core stability in CrossFit and golf swings.
serratus posterior inferior
Deep muscle from lower thoracic spine to lower ribs, draws ribs down and back for exhalation. Aids breathing in heavy lifts like deadlifts.
Set of interspinales lumborum
Small muscles between lumbar spinous processes that extend and stabilize the lower back. Key for spinal integrity during squats and deadlifts. Fitness pros target them for back health.

Lower Back Pain Guide

Common causes and relief

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Activities & Sports

See which activities use iliocostalis lumborum

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Pinpoint·Interactive 3D Anatomy & Exercise Guide