Ever hear of the multifidus muscle? It’s one of our four deepest core muscles, which include the diaphragm, the transverse abdominals, and the pelvic floor. While weakness of the multifidus is associated with low back pain, strengthening it can keep your back healthy and improve function and performance. Below are four exercises for low back and inner core strength that target the multifidus.
First though, here’s a look at what the multifidus does and where it’s located.
What the Multifidus Does
The multifidus helps the trunk stabilize, side bend, and extend. It also plays a critical role during rotation of the trunk. When we contract our abdominal obliques to rotate, simultaneous contraction of the multifidus keeps us upright. If we only contract the obliques, we flex forward as we rotate. To stay upright and rotate, we need to multifidus to assist.
Teamwork between the abdominal obliques and the multifidus allows us to:
- Rotate without flexing (axial rotation)
- Resist rotation for stabilization
Location of the Multifidus
The multifidus runs from the cervical spine down to the sacrum. It is composed of smaller, triangular shaped muscles called multifidi that span two to four vertebral segments.
The multifidus are most prominent in the low back and play a key role here. People with low back pain usually have weak multifidi – whether they’re the cause of low back pain or the effect is unclear. Regardless, targeted strengthening will promote back health along with core strength.
Here are four ways to strengthen the multifidi as you do your core work:
Stay fit!
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