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If you’ve ever felt a deep ache near your spine that seems different from a typical muscle pull, you may be interested in a muscle called the multifidus. This small but important muscle group is a key component of your core, providing segment-by-segment stability to your lumbar spine.
When it’s not functioning optimally – an issue sometimes seen in people with persistent lower back pain – it may contribute to feelings of instability and discomfort.
This guide explores the role of the multifidus muscle in back health and outlines general exercises that can help support its function.
What is the multifidus
The multifidus muscle is a long, narrow muscle which runs on either side of the spinal column. For most people it starts in the middle of the ribs and runs down to the tailbone.
The multifidus muscle supports our back in several ways, but its main role is to stabilise the lower portion of our spine, better known as the lumbar spine. We also use it when we stretch or reach for something above our heads. [1]
Image sourced from Google Images.
Common Symptoms Associated with Multifidus Dysfunction
Discomfort related to the multifidus is typically more specific and localised compared to the sharp, radiating pain often linked with sciatica. It’s important to consult a health professional for an accurate diagnosis, as many conditions share similar symptoms. Characteristics sometimes associated with multifidus issues include:
- A Deep, Dull Ache: A persistent ache located close to the spine, often on one side.
- A Feeling of Instability: A sense that your back might “give way” during simple movements like bending over.
- Discomfort with Turning or Bending: Pain that is noticeable when you twist your torso or return to an upright position after bending.
- Increased Discomfort After Sitting: Your back may feel stiff and achy after sitting for long periods, with symptoms sometimes easing with light movement.
- Localised Tightness: You may experience muscle tightness or a feeling of guardedness in your lower back that doesn’t seem to respond to general stretching.
If you experience these symptoms, it may suggest that focusing on lumbar spine stability could be a beneficial part of your overall management plan, developed in consultation with your healthcare practitioner.
How multifidus weakness can cause back pain
For such an unknown muscle, the multifidus does a heap of work, and when it’s not at its best, it can cause back pain.
When your lumbar multifidus muscle is weakened, it isn’t stabilising your spine as it should. This can cause strains to other muscles and pain in the lower back and spine due to incorrect movements, injuries and other muscles compensating for the weakness. [1]
Working with a physiotherapist is an easy way to maintain the strength of your multifidus muscle. Through manual treatments, stretching and exercise, you can maintain and strengthen your multifidus and keep your lumbar spine in great shape.
An Approach to Exercise: Supporting Multifidus Function and Lumbar Stability
Supporting the multifidus muscle is less about heavy lifting and more about re-engaging deep core muscles through controlled movements. The goal is to build endurance and stability. The following are examples of foundational exercises for core stability. It is essential to consult with a qualified health professional, such as a physiotherapist, before beginning any new exercise program to ensure it is safe and appropriate for your specific condition.
Side plank
Lie on your side with your elbow directly beneath your shoulders with your legs stacked. Lift your hips off the ground, creating a straight line from your lead to your feet. Hold for 20-30 seconds. Complete ten times. Switch sides and repeat.
One-arm row
Using a weights bench or a table, place one leg back into a straighten position and lean forwards from your waist until your upper body is parallel to the floor. Place your hand on the bench for support.
Pick up a dumbbell from the floor with the unused hand and hold the weight with a straight back. Pull the dumbbell straight up to the side of your chest and keep your torso still. Lower the weight down to the starting position. Repeat 10 times and then swap arms.
Bird dog
Get onto your hands and knees. Make sure your hands are directly under your shoulders and your knees are under your hips. Engage your glutes and abdominals to extend your left arm and right leg out at the same time. Hold this for 10 seconds then return to the starting position and swap to a right arm, left leg extension.
How can The Brisbane Spine Clinic help
If our name isn’t a giveaway, we are interested in all aspects of spine strength and physiotherapy. Our team can work with you to assess your spinal health, make recommendations to strengthen muscles to reduce pain and treat any acute pain points, all in one session.
Because, while your multifidus muscle isn’t well known, it plays a vital role in your spinal health and mobility.
Book an appointment with one of your qualified team here – multifidus back pain shouldn’t be part of your day-to-day.
Multifidus degeneration is often overlooked but once identified, we can categorise the severity of the problem and determine how to deal with it. Our goal is to give you the best chance to recover and rehabilitate.
If you are dealing with back pain, call us at 07 3841 3070 or book an appointment online for one of our Spine Special Consults, and we can help identify the true cause of your back pain and the steps required to treat it.
Frequently Asked Questions About the Multifidus Muscle
Q: What is the function of the multifidus muscle?
A: The primary function of the multifidus muscle is to provide stability to the lumbar spine. It works with other deep core muscles, like the transverse abdominis and pelvic floor, to support the spine during daily activities.
Q: What are some symptoms associated with a weak multifidus?
A: Symptoms sometimes associated with a weak multifidus can include a feeling of instability in the lower back, a deep and dull ache close to the spine, and increased discomfort or stiffness after prolonged sitting or when returning to an upright position after bending.
Q: What might multifidus muscle pain feel like?
A: Discomfort attributed to the multifidus muscle is often described as a deep, localised ache rather than a sharp, shooting pain. It can be one-sided and may be described as a nagging discomfort that is noticeable with twisting motions.
Q: How can I strengthen my multifidus muscle?
A: A qualified health professional, such as a physiotherapist, can design a program with targeted lumbar stabilisation exercises to help strengthen the multifidus. The focus is typically on slow, controlled movements that activate the deep spinal muscles, such as the “Bird-Dog,” side planks, and glute bridges.
Q: How do you stabilise the lumbar spine?
A: Stabilising the lumbar spine involves learning to co-contract the deep core muscles. This is achieved through specific exercises prescribed by a health professional that promote endurance and control, helping to support the spinal joints.
Q: How is multifidus muscle pain managed?
A: Management approaches for multifidus-related pain are guided by a health professional and often involve a combination of strategies. A common component is a targeted exercise program from a physiotherapist focusing on activation and strengthening, which may be complemented by manual therapy and advice on posture.
Q: How do I know if my lower back pain is serious?
A: While most back pain can be managed with conservative care, you should seek immediate medical attention if you experience “red flag” symptoms. These include loss of bladder or bowel control, numbness or weakness in the legs or groin area (saddle anaesthesia), fever, or unexplained weight loss.
Disclaimer
All information is general and is not intended to be a substitute for professional medical advice. The Brisbane Spine Clinic can consult with you to confirm if this treatment is right for you.
Sources, links and date of access. Scientific references only required for large medical device or if specifically requested.
References
[1] Healthdirect, Lumbar Spine, accessed online 8 December 2024, https://www.healthdirect.gov.au/lumbar-spine
