The multifidus supports the spine and is an essential muscle in the back to provide strength despite its small size. Low back pain is a common condition, and multi-muscle muscle exercises can help provide some relief.
What is the Multifido?
Stabilization is the main job of this muscle, which is thin and covers three joint segments and stabilizes them at each level, according to a July 2013 article published in the Journal of Physical Therapy Science. As the name suggests, the multifidum is made up of multiple muscles that are attached to the spine. It is divided into two muscle groups: superficial and deep.
Since the vertebrae are necessarily mobile, providing the necessary movement necessary in human physiology, the multifidus provides stability to help keep the vertebrae strong and healthy , preventing joint degeneration.
The Lumbar Multifidus works with the Transverse Stabilizers of the Abdomen and the Pelvic Floor Muscles for the Lower Back and Pelvis to allow your limbs to move freely while maintaining trunk stability. When this muscle is injured, you may feel referred pain along the adjacent vertebrae or to the side of your abs.
Core strength and stability are critical to the health of lumbar multiphids . The core acts as a unit, and dysfunction due to muscle stiffness or shortening and lengthening in other areas of the body, such as the quadriceps and hamstrings, can contribute to low back pain.
Your core contains various muscle groups , including the multiphids, the diaphragm, the pelvic floor, and the transverse abdomen. Engaging these muscles as a unit will help provide maximum stability for the spine and to reduce low back pain and increase stability.
3 exercises to improve your multifid muscle
Experts recommend hip flexibility exercises for the hamstrings, hip flexors, and glutes to relieve low back pain. These exercises include quadriceps stretch, hip flexor stretch, adductor stretch, hamstring stretch, dynamic hamstring stretch, lateral IT band stretch, C stretch for IT band, and glute stretch . The following multifidus stretch is provided by Princeton University.
Prayer, Cat, Camel
- Get down on the floor on all fours, with your knees stacked below your hips and your hands slightly wider than shoulder width, with your fingertips forward.
- For the prayer phase, exhale as you sit on your heels, lowering your head and tucking your chin down as you stretch your arms. This pose is also known as the child’s pose.
- For the cat phase, inhale and arch your back upward while you cup your abs by drying the navel at the spine. Keep your chin bent.
- For the camel phase, exhale again as you lower your abdomen and extend your chin toward the ceiling. Sit in a prayer position as you tuck your chin back in.
- Repeat the sequence five times.
Prone bridge over elbows
- Lie face down on the floor and place your forearms on the floor. Lift your hips so that your forearms and toes support you.
- Keep the core stiff and straight back.
- Stay in this position for 15 seconds, progressing 15 seconds for each repetition, up to one minute.
- Do five to 10 repetitions.
Dead bug
- Lie on the floor, and extend your limbs toward the ceiling, with your knees stacked below your hips and your hands slightly wider than shoulder width, with your fingers and palms forward.
- Engage your core and keep your back straight as you use your hamstrings, glutes, and lower back muscles to lift one leg off the ground while lifting the opposite arm at the same time, lowering your back to the starting position.
- Repeat for 10 repetitions on each side.
Always consult your doctor or sports coach if you have back pain that lasts more than a week or two. Your doctor can diagnose you and can tell you what part of your back is injured so that a physical therapist or sports coach can recommend exercises that work for you and your specific condition.
