Mighty Multifidus

Running, hitting, cutting, jumping, throwing…you name the move & a stable lumbopelvic complex is central to it all. Executing the desired movement with the appropriate speed, force & timing requires a coordinated activation of several muscle groups. A key player in providing stability throughout the spine is the multifidus muscle. This muscle provides the necessary sturdiness between intervertebral segments, links upper & lower body movements, assists in distributing the shearing and compressive loads & allows the limbs to generate more force. Improper activation & atrophy of the multifidus is often identified as a culprit for lower back pain even amongst athletes. A well-rounded core routine should include exercises that target this crucial muscle. If considering electromyographic activity as a % of maximum voluntary contraction, perhaps one of the best exercises is a prone plank on a Swiss ball, then performing hip extension. If you’re going to go, better go hardcore!