Lower back pain is something that many people deal with at some point in their lives. It can make everyday activities difficult and really impact your overall quality of life.
When we talk about back pain, there’s one muscle that often gets overlooked: the multifidus. This muscle, which runs along your spine, is absolutely crucial for spinal stability and support. It’s like the unsung hero of your back!
In this article, we’ll dive into the anatomy of the multifidus, explore its vital functions, and, most importantly, show you some effective multifidus exercises to help strengthen it and alleviate back pain. Get ready to learn how to give your multifidus the attention it deserves!
Multifidus Muscle Anatomy and Function
The multifidus is a muscle that plays a key role in spinal stability and movement. Here’s a closer look at its structure and function.
Anatomy of the Multifidus
This deep spinal muscle runs along the length of your spine, spanning two to four vertebrae at a time. The multifidus is located deep within the spine itself.
The multifidus muscle is unique, due to the arrangement of its fibers. The fibers are arranged within a rod-like structure and are stiffer than any other fibers in the human body.
Function of the Multifidus
One of the multifidus’s primary jobs is to stabilize the spine at each individual joint. The muscle creates stiffness and gives a solid platform from which to generate movement and also prevents excessive wear of the passive vertebral structures like the discs and ligaments.
The multifidus also plays a role in proprioception, or your sense of where your body is in space. The muscle contains a high number of muscle spindles that detect changes in muscle length and signal the central nervous system.
The Multifidus and Back Pain: A Critical Connection
If your multifidus muscles are weak or injured, you may experience chronic lower back pain. Many cases of low back pain are linked to weakness or dysfunction in the multifidus. In fact, studies have shown that atrophy of the multifidus frequently occurs alongside lower back pain.
The good news is that strengthening the multifidus can often relieve and prevent back pain. When you perform multifidus exercises, you strengthen this muscle, which can, in many cases, alleviate lower back pain. Rehabilitating the multifidus may also reduce the likelihood of recurring back pain.
The multifidus plays a crucial role in spinal stability, but it’s often overlooked. Paying attention to this muscle and keeping it strong is a key component of back health.
Why strengthen the multifidus?
There are lots of reasons to strengthen your multifidus muscles. Here are a few key benefits:
- Better posture. The multifidus runs along your spine, supporting its natural curve. Strengthening it can help you stand taller and improve your overall posture.
- Lower risk of injury. A strong multifidus helps stabilize your spine, reducing the risk of strains and other injuries, especially during physical activity.
- Improved spinal stability. By connecting and stabilizing your vertebrae, the multifidus provides a solid foundation for movement and reduces the stress on your spine.
- Less low back pain. A weak multifidus is often associated with chronic low back pain. Strengthening it can alleviate pain and improve your quality of life.
- Enhanced balance and coordination. Because it contributes to spinal stability and posture, the multifidus also contributes to your overall balance and coordination.
- Greater core strength. The multifidus is part of your core muscle group. Strengthening it enhances the strength and stability of your entire core.
Multifidus Exercise: How to Get Started
Before you begin any multifidus exercises, keep these principles in mind:
- Focus on the mind-muscle connection. Really try to feel the multifidus muscle activating when you do these exercises. It can be hard to isolate, so concentration is key.
- Engage your core. This isn’t just about the multifidus. Bracing your core helps stabilize your spine throughout each movement.
- Start slowly and with good form. It’s always better to do a few reps correctly than a bunch of reps incorrectly. This will help you avoid injury.
- Start light. Begin with bodyweight exercises before adding any extra weight.
- Do lots of reps. For this muscle, endurance is more important than strength, so aim for a high number of repetitions.
Multifidus Strengthening Exercises: A Comprehensive Guide
Ready to strengthen your multifidus muscles? Here’s a selection of exercises, ranging from beginner-friendly to advanced, to get you started. Remember to consult with your doctor or a physical therapist before starting any new exercise program.
Foundational Exercises
These exercises are a great starting point for building a solid foundation of core strength.
Bird Dog
The bird dog exercise helps improve core stability and coordination. Start on your hands and knees, ensuring your back is flat. Simultaneously extend one arm forward and the opposite leg backward, keeping your core engaged and your body in a straight line from head to heel. Hold for a few seconds, then slowly return to the starting position. Repeat on the other side.
Beginner Modifications: If you’re new to this exercise, you can modify it by simply extending one arm or one leg at a time, rather than both simultaneously.
Progression: Bird Dog on an Exercise Ball: For an added challenge, perform the bird dog exercise while balancing on an exercise ball. This will require even greater core stability and control.
Bridge
The bridge exercise strengthens the glutes, hamstrings, and lower back, all of which support the multifidus. Lie on your back with your knees bent and feet flat on the floor. Engage your core and glutes, and lift your hips off the floor until your body forms a straight line from your shoulders to your knees. Hold for a few seconds, then slowly lower back down.
Progression: Bridge With Leg Extension: To make the bridge exercise more challenging, try extending one leg straight out while holding the bridge position. This will further engage your core and improve balance.
Intermediate Exercises
Once you’ve mastered the foundational exercises, you can move on to these more challenging variations.
Side Plank
The side plank strengthens the obliques and other core muscles that support the spine. Lie on your side with your elbow directly under your shoulder and your legs stacked on top of each other. Engage your core and lift your hips off the floor, forming a straight line from your head to your feet. Hold for as long as you can maintain good form, then slowly lower back down. Repeat on the other side.
Progression: Side Plank With Leg Lift: To increase the difficulty, try lifting your top leg up and down while holding the side plank position.
Superman
The superman exercise strengthens the back extensors, including the multifidus. Lie face down on the floor with your arms and legs extended. Simultaneously lift your arms and legs off the floor, engaging your back muscles. Hold for a few seconds, then slowly lower back down.
Important: Focus on controlled movement to avoid straining your lower back.
Advanced Exercises
These exercises require a high level of core strength and stability. Proceed with caution and only attempt them if you’re confident in your abilities.
1-Arm Pushup
The one-arm pushup is a challenging exercise that requires significant core strength and stability. Start in a pushup position, but with only one hand on the floor. Lower your body towards the floor, keeping your core engaged and your body in a straight line. Push back up to the starting position.
Progression: If you’re not strong enough to do a full one-arm pushup, start with wall pushups and gradually work your way up to doing them on the floor.
1-Arm Row
The one-arm row strengthens the back muscles, including the multifidus, while also challenging your core stability. Hinge at your hips, keeping your back straight, and hold a dumbbell in one hand. Pull the dumbbell up towards your chest, keeping your elbow close to your body. Lower the dumbbell back down to the starting position.
T-Lateral Ball Roll
This exercise requires a stability ball and a good sense of balance. Kneel in front of the ball and place your forearms on top of it. Slowly roll the ball forward, extending your body into a “T” shape. Then, roll the ball laterally to one side, engaging your core muscles to maintain stability.
Bear Crawl
The bear crawl is a full-body exercise that strengthens the core, shoulders, and legs. Start on your hands and feet, with your knees bent and hovering just above the floor. Crawl forward, moving your opposite arm and leg simultaneously. Keep your core engaged and your back flat.
How to add multifidus exercises to your routine
Adding multifidus exercises to your weekly routine might improve your posture and stability, and it could help prevent back pain. Here are some tips to help you:
- Frequency and Consistency: Try to do these exercises at least 3 to 4 times a week.
- Progression: Increase the number of repetitions and sets over time.
- Integration: Add these exercises to workouts you already do, like yoga or physical therapy.
- Listen to Your Body: Stop if you feel pain.
- Warm-up and Cool-down: Stretch before and after your workout.
- Stay Hydrated: Drink plenty of water before, during, and after your workout.
- Rest Days: Allow for rest days between workouts.
- Consult a Professional: Talk to a physical therapist or doctor before starting a new exercise program.
Multifidus Massage and Other Recovery Methods
Beyond exercise, there are other things you can do to care for your multifidus.
Multifidus massage can help release tension and painful trigger points. You can do this yourself with a massage tool like the QL Claw, which is designed to target the multifidus muscles.
Stretching is also important. As you strengthen your multifidus, remember to stretch to maintain and improve flexibility.
A holistic approach to back pain is often most effective. Consider starting with massage, then stretching, and finally strengthening. You can also work to correct any habits that might be contributing to your pain.
Closing Thoughts
The multifidus muscle plays a crucial role in stabilizing your spine and supporting overall back health. Think of it as one of the key players in your body’s natural back brace.
Including multifidus exercises in your regular fitness routine can go a long way toward preventing and managing back pain. By strengthening this important muscle, you’re essentially building a stronger foundation for your spine, making it more resilient and less prone to injury.
So, whether you’re already experiencing back pain or just want to take proactive steps to protect your spine, consider incorporating these exercises and tips into your daily or weekly routine. Your back will thank you in the long run.