One of the most important muscle groups in the body is one that 99 per cent of the population has never heard of. If you saw this word by itself on a piece of paper you would probably think it was a member of the arachnoid family. The muscle I am referring to is the multifidus.
This little known muscle group runs along the spine and is considered a deep muscle because it lies beneath other muscles like the erector spinae, trapezius and latissimus dorsi. Unlike many other muscle groups, the multifidus can move each joint (also known as a facet joint) of the spine individually. This is important because when even one joint is out of alignment this can cause all kinds of issues.
The main function of the multifidus is to provide stability to the spine and core. It is most active when we are standing, bending forward, twisting to either side, lifting things up or walking. This muscle actually works to prevent excessive movement. Unlike many other muscles that encourage movement, this muscle opposes movement in many ways. We want a stable spine and core. A stable spine is one of the many things that can prevent injuries. Excessive movement of the spine can lead to disc and facet issues, which often will lead to low back problems.
Unlike other muscle groups you will not feel overly fatigued when doing exercises for the multifidus. An extreme focus on proper technique and using proper progressions is the key. Progression refers to starting with exercises that are simple and uncomplicated in nature. Once these movements have been mastered, one can move on to more complex exercises which require more physical exertion. Once an exercise has become too easy, we need to increase the overall intensity of that exercise in order to continue to get the benefits.
One of the best exercises to strengthen the multifidus is called the bird dog. Completing two to three sets of 15 reps on each side with a three second hold will significantly improve the health of most people’s backs. Check out my blog at Refinefitness.ca for examples of this exercise, including ways to make it easier and harder.
While most professionals would agree that there is no one exercise or treatment that will cure lower back problems, most will agree that the bird dog is a great exercise to prevent back problems, in conjunction with a sound overall approach. This includes changes to everyday activities, proper lifting techniques, individualized work stations and preventive activities like an all-round exercise program and visits to your chiropractor, physiotherapist and/or massage therapist. Each of these professionals can play a key role in your back’s overall health.
If you are afraid of spiders, don’t worry, the multifidus does not have eight legs and it won’t bite. That was pretty bad. Sorry. It’s the best closer I have this week.
Read more: http://www.windsorstar.com/health/muscle+against+movement/5949006/story.html#ixzz1iaxkwT4P