How can I strengthen the Multifidi muscles?

The multifidus muscles are a group of small, deep muscles that run along the back of the spine. They help to stabilize the spine and prevent it from twisting or bending out of place. Weak multifidus muscles can contribute to lower back pain, so strengthening them can be beneficial for people who experience this problem.

There are several exercises that can help to strengthen the multifidus muscles. Some of the most effective exercises include:

* Prone extensions: Lie on your stomach with your arms at your sides. Slowly raise your head and chest until your shoulders are off the ground. Hold this position for a few seconds, then lower back down. Repeat this exercise 10-15 times.

* Bird-dog: Start on your hands and knees. Lift one arm and the opposite leg, keeping your back straight. Hold this position for a few seconds, then switch sides. Repeat this exercise 10-15 times on each side.

* Plank: Start in a push-up position, but with your elbows on the ground. Hold this position for as long as you can.

* Side plank: Lie on your side with your legs straight and your feet together. Prop yourself up on your elbow and raise your hips off the ground. Hold this position for as long as you can, then switch sides.

These are just a few of the exercises that can help to strengthen the multifidus muscles. If you are experiencing lower back pain, talk to your doctor or physical therapist about which exercises are right for you.