Get To Know Your Multifidi, Your Spine Will Thank You

The deepest layer of the core cylinder are the multifidus muscles; made up of a series of thin muscles that connect between each vertebral joint running up the length of the spine from the sacrum to the skull. These tiny, yet powerful muscles play a key role in core stabilization and spinal stability. Muscle atrophy of the multifidi is often an over-looked contributor to low back.

Over the past 30 years back pain researchers have seen a direct correlation between atrophy of the multifidi, seen on MRI scans and higher incidence of disc degeneration, limited mobility in forward folds, and chronic low back pain. Unfortunately many doctors have not kept up with these research findings and atrophy of the multifidi continues to go undiagnosed. Loss of connection and atrophy of the multifidi are very common as these are deep, quiet muscles that we cannot easily feel engage like our larger muscles that are closer to the surface of the skin.

Exercises and yoga postures that call upon these small, quiet muscles to stabilize the spine during gentle extension (back bending), while lifting the pelvic floor can help to reawaken the multifidi so it can provide vital support to the spine and ease low back pain.

Like all deep core work we must move slowly and consciously to activate the multifidi.

One of my favorite postures for mutifidi activation is Warrior 1.

In the video below I guide you through how you can invite a gentle backbend into your Warrior 1 with the support of the Pelvic Floor and Multifidi.

Take this core activation concept into all of your back bending postures to help maintain the health of your spine and ease low back pain.