Research indicates multifidus strength, symmetry and hypertrophy is a key link to the stability of the spine. Traditional anatomists think of the multifidus lumborum as contracting from its origin to insertion.
Anatomy of Your Multifidus Muscle
- Multifidus lumborum origin: mammillary process of the lumbar vertebrae, posterior aspect of the sacrum, PSIS and the actual posterior sacroiliac ligament)
- Multifidus lumborum insertion: the lateral aspects and tips of the spinous processes of vertebrae 2-5 levels above the origin).
Contracting origin to insertion bilaterally extends the spine, while unilateral contraction aids lateral flexion of the spine to the same side and rotation to the opposite side.
Functionally, the deep fibers of the multifidi lumborum span 2 vertebral segments, while the superficial fibers of the multifidus lumborum span 2-5 vertebrae before reattaching. Because they span such a short distance, the multifidi essentially behave as variable length ligaments and play an important role in fine tuning subtle perturbations in joint movement.
What Causes Low Back Pain?
In patients with low back pain, the multifidus lumborum has been found to have significant atrophy (reduced volume) and increased fatty infiltration of the multifidi muscles.
The multifidi have 2x the cross sectional area of the erector spinae muscles which allow the multifidi to generate a powerful stabilizing force in the lumbar spine.
The deep fibers of the multifidi generate peak force output when the spine is fully flexed. This is extremely important for maintaining spinal stability as low back injuries are more likely to occur when the spine is flexed.
The multifidi muscles in low back pain patients fire differently. Studies show a delay in multifidi activation when the spine is loaded and the deep fibers have a diminished response to protecting against anticipated movements.
- If you have a disc injury you need to work this muscle.
- If you have spinal degeneration you need to work this muscle.
- If you have SI joint dysfunction you need to work this muscle.
Multifidi are key stabilizers of the lumbar spine and atrophy and impaired function of these muscles will have a profound effect on spinal degeneration.
- 40% individuals have a serious low back incident
- 20% of those individuals will have another episode within 3 months
- 80% of those individuals will have another episode within 3 years
“In any given year it is estimated that 40% of the US population will develop a low back injury severe enough to limit activity. Once sustaining an injury there is a 20% chance of re-injury in 3 months and nearly an 80% chance of re-injury in 3 years.”
Don’t be a statistic, here at CSC+M we teach you how to properly train your core and make your spine bullet-proof from rehab to performance.
How to Train Your Multifidus
Here is how to train your multifidus for symmetry, hypertrophy, and strength for rehab to performance.
A 10-week exercise program progressive stabilization exercises 3 sets of 15 performed with 5 second isometric hold at the end of each repetition.
Do you know how to properly train your core to prevent low back pain?
At CSC+M, we constantly have patients that are improperly training their core at home. Check out the exercises and progressions above- is it time to update your core routine to include the multitudes muscle?
Remember the Multifidus muscle is associated with low back pain-make sure you are training your multifidus muscle to avoid low back pain.
