Pinpoint
Muscles/Lower Back

Lower Back

Set of interspinales lumborum

in-ter-spye-NAH-leez lum-BOR-um

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.

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Common Pain & Injury

Pain with back extension from poor lifting form; signals instability. Doctor if leg pain or bowel changes.

Anatomy & Function

Origin

Base of spinous process of inferior lumbar vertebra.

Insertion

Tip of spinous process of superior lumbar vertebra.

Actions

  • Extension of lumbar spine
  • Stabilization during posture

Innervation

Posterior rami of lumbar spinal nerves.

Muscle Relationships

Antagonists

Psoas major

Synergists

MultifidusErector spinae

Trigger Points

Interspinous spaces; refer to low back and buttocks.

Stretches

1Child's pose
2Cat-cow stretch
3Lumbar flexion stretch

Common Conditions

Lumbar facet joint syndromeInterspinous ligament strain

Anatomical Parts

Set of interspinales lumborum

FAQ

Interspinales lumborum pain?

Causes low back ache with extension; strengthen core to prevent.

Exercises for Set of interspinales 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 Set of interspinales 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

iliocostalis lumborum
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.
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.

Lower Back Pain Guide

Common causes and relief

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Activities & Sports

See which activities use Set of interspinales lumborum

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Pinpoint·Interactive 3D Anatomy & Exercise Guide