Muscle Breakdown: Multifidus
Table of Contents
What Is The Multifidus Muscle
The Multifidus Muscle is a group of small triangle shaped muscles that run along the spine. It is a very deep muscle that runs along both sides of the spine and can be grouped into the Cervical Multifidus, the Thoracic Multifidus, and the Lumbar Multifidus.
Multifidus Function
The main function of the Multifidus is to extend the spine through bilateral contraction, and laterally flex and rotate the spine through ipsilateral and contralateral contraction respectively.
The Multifidus muscles also play a bigger role in reducing the pressure that is put on the Intervertebral Disks and protecting the spine from injury.
Multifidus Origin And Insertion
Multifidus Origin
The origin of the Multifidus changes based on which group you are examining. The Cervical Multifidus originates from the Superior Articular Processes of the Vertebrae. The Thoracic Multifidus originates from the Transverse Processes of the Vertebrae. Lastly, the Lumbar Multifidus originates from the Mamillary Processes of the Vertebrae and the Sacrum.
Multifidus Insertion
Despite the different points of origin, each group of Multifidus muscles has the same insertion point. The Multifidus inserts into Lateral Aspect of the Spinous Process above the origin.
Multifidus Innervation
The Multifidus is innervated by the Medial Branches of the Posterior Rami.
Multifidus Action
The Multifidus muscle is responsible for many day to day actions that we might not even realize. For instance, leaning back and forth, to the side, or even turning around to look behind us.
Additionally, the Multifidus helps to stabilize and support the spine, thus allowing each vertebrae to work properly.
Multifidus Pain
Pain in the Multifidus often presents itself as low back pain. We would suggest seeing your doctor or physical therapist if you are experiencing chronic low back pain as this pain can be the source of a variety of issues, including dysfunction in the glutes. The best way to treat pain in the Multifidus is to rest and apply ice and heat. Stretching can also help to reduce pain, but ultimately you should focus on strengthening the muscle in order to help prevent pain in the future.
Multifidus Activation
The Multifidus can be activated and strengthened by performing exercise. Specifically, this Lumbar Multifidus Activation movement has been found to be helpful. To perform this Multifidus Activation, you will need a foam pad.
Begin on your hands and knees. Your palms should be under the shoulders and knees underneath the hips. Your right knee will be on top of the foam pad, while the left knee is only on the floor. Maintain a neutral spine and brace the core to lift your left knee up to be in line with the right knee and your hips level. Hold this position for 2-3 seconds, and then return to the starting position. Try 10-20 reps on both sides.
How Do I Strengthen My Multifidus Muscle
The best way to strengthen the Multifidus is to perform exercises that will engage the muscle. You need to be consistent in performing these exercises in order to feel a difference in your muscles and to increase muscular strength. Try some of the exercises below to strengthen your Multifidus!
Multifidus Muscle Exercises
Multifidus Stretch
There are some great stretches that will also help to strengthen the Multifidus and keep the muscle healthy. For instance, the Cat Cow is a low-impact exercise that will improve spinal support. Childs Pose is also a great way to lengthen the spine, or even a simple Forward Bend can help to relieve back pain. As always, check with your doctor before performing exercise if you are experiencing chronic back pain, or if you have other health concerns.
