Last week we discussed the “core” and the importance of two specific muscles that make up this group in order to provide spinal stability. We looked specifically last week at the transverse abdominis, and this week we will talk about the multifidus.
The multifidi are in the deepest layer of our spinal muscles and span from the cervical spine down to the sacrum. They are small muscles that attach directly to the vertebrae themselves, providing spinal stability and reducing degeneration of the spine during daily movement. This is especially crucial in the low back due to the increased risk of degeneration and injury in this region. Several studies have indicated that low back pain is often times associated with dysfunction of the multifidus. Additionally, research has shown that multifidus recovery does not happen spontaneously once low back pain has resolved, resulting in increased risk of repetitive back pain. Therefore, it is crucial we learn how to appropriately train and strengthen these muscles in order to provide the most effective spinal stability and prevent recurrence of low back pain.
- Here is an effective way to strengthen you multifidi: While on your hands and knees, slowly extend your opposite arm and leg, making sure to not extend either limb higher than the height of your body. Make sure you are maintaining a proper abdominal contraction and that you can hold the position in a controlled manner without letting your body twist or rotate. Repeat on the opposite side. Complete 10-20 repetitions on each side.
For more information on spinal stability and strengthening muscles in your “core,” contact us a ProActive Physical Therapy.