The multifidus is a key muscle in maintaining spinal balance and posture. It is also a frequent culprit in cases of acute or recurrent back pain. Strengthening your multifidus won’t make your back bulletproof like Superman but it can go a long way towards reducing the frequency and severity of attacks.
Just about any exercise will activate the multifidus, but these will specifically target the muscle for you. They are far from the only exercises that do, however. If these exercises won’t work for you for whatever reason, or if you want more information and help, your physical therapist can be an excellent resource.
So without further ado, here are some effective exercises that target the multifidus muscle promoting strength and activation:
Bird Dog:
This exercise is great because it works on spinal stabilization both in extension and torsion.
- Start on your hands and knees, ensuring a neutral spine.
- Extend your right arm forward while simultaneously extending your left leg backward.
- Focus on maintaining stability through your core and engaging the muscles along your spine.
- Hold for a few seconds, then switch sides.
- Perform 10-12 repetitions on each side.
Superman:
This exercise can be uncomfortable until you get used to it. Start small and ease into it.
- Lie facedown on a mat with your arms extended in front of you and your legs straight.
- Simultaneously lift your arms, chest, and legs off the ground.
- Engage your multifidus muscle and hold the position for a few seconds.
- Slowly lower back down
- Perform 10-12 repetitions.
Side Plank:
Some patients will hold the position for a minute or more. Don’t do more than 20 seconds to start with though.
- Lie on your side with your elbow directly beneath your shoulder and legs stacked.
- Lift your hips off the ground, creating a straight line from your head to your feet.
- Engage your multifidus muscle and hold the position for 20-30 seconds.
- Switch sides and repeat.
While the multifidus muscle might not be as well-known as other muscles, it plays a vital role in spinal health and function. By incorporating targeted exercises into your fitness routine, you can strengthen and activate the multifidus muscle, promoting stability, reducing the risk of low back pain, and enhancing overall spinal health. Remember, a healthy spine is the foundation for an active and pain-free life. So, give your multifidus muscle some of the attention it deserves and maximize the strength and resilience of your spine.