Learn to Find, Feel, and Activate Your Multifidus for Low Back Health

Your multifidus is a group of deep muscles that attach to your spine, connecting all the way from your sacrum up to your neck.

When these muscles engage, they expand, in a positive way, to hug and stabilize your spine.

This deep spinal hug lets you move, dance, walk, twist, whatever move you need to make without your spine getting yanked around in the process.

Ideally, the multifidus automatically turns on when needed, yet sometimes this automatic activation goes offline for different reasons.

When this happens, there are specific things you can do to bring the multifidus connection back online.

Your breath is an essential key.

In today’s video, you’ll learn a breathing exercise to find, feel, and activate the multifidus in your lower back.

This exercise requires a kind of body awareness you might not be used to, so be patient, stay curious, and you’ll find the feeling of your multifidus.

For me, this connection feels like warming or brightening deep on my spine. It also feels like lengthening and a deep hug.

And I don’t mention this in the video, but the multifidus co-activates with the transverse abdominis, which is a deep, low belly muscle, so you may feel this in the low belly at first. If you do, that’s a great sign!

Make sure and tell me how this breathing exercise feels in your body in the comments below the video. I can’t wait to hear how it goes!

With a hug for your spine,

P.S. The multifidus muscles are an essential part of a system of muscles I call the core connections. I’ve put together a new online course all about this core system. Stay tuned, and I’ll have the details available next week!



Hi, I'm Sydney and I'm a Restorative Movement Specialist here at Pilates Tonic. My goal is to empower you with tools to connect and live in your body in new and better ways. I'm a passionate advocate for wellness through optimally aligned movement and I look forward to designing a customized alignment and movement program just for you! If you want to find out more, just give me a call at 423.702.5233, or email me at info@pilatestonic.com. See you in the studio!

8 Responses

  1. Thank you dear Sydney !
    This one is great for a better posture , as well , light, and in alignment , the feeling…
    Love in ,happiness out…

  2. Great explanation and such a good feeling. So easy to incorporate when doing child pose:) Thank you.

  3. Hi Sydney. It is always such a treat to get your posts and experiment with each excerise. I appreciate your kind, knowledgeable presentations. You are true teacher!!! You always make a difference.

    1. Hi Andrea! If the sciatica stems from the spine, this exercise would be safe to try and see if it helps. If the sciatica is stemming from the pelvis, it might not make a notable difference, but still worth trying, for sure. Thanks for your feedback and question!

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