Muscles/Lower Back

Lower Back

lumbar rotator

LUM-bar ro-TAY-tor

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.

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Common Pain & Injury

Micro-strains from asymmetric loading cause low back pain with rotation. Common in scoliosis. Doctor if pain >6 weeks or leg symptoms.

Anatomy & Function

Origin

Transverse processes of lumbar vertebrae (side projections of lower back bones)

Insertion

Mammillary processes above (small bumps on vertebrae above)

Actions

Rotates lumbar spine ipsilaterally (twists trunk)
Stabilizes vertebrae

Innervation

Dorsal rami of lumbar nerves

Muscle Relationships

Antagonists

External obliques

Synergists

MultifidusErector spinae

Trigger Points

Paraspinal grooves; refers locally or to sacroiliac joint.

Stretches

1Supine spinal twist

2Thread the needle

3Seated rotation hold

Common Conditions

Lumbar facet syndromeMultifidus dysfunction

Anatomical Parts

Left lumbar rotatorRight lumbar rotator

FAQ

What are lumbar rotators?

Deep muscles that twist and stabilize low back.

Lumbar rotator pain relief?

Gentle twists and core stability exercises help.

Low back rotation pain?

Injured rotators limit mobility.

Strengthen lumbar rotators?

Bird-dog and side planks target them.

Also Works lumbar rotator

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.

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

Activities & Sports

See which activities use lumbar rotator