Multifidi Exercises for Lower Back Muscle Pain

By Sarka-Jonae Miller

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Pain in the lower back can keep golfers in bed and off the course. The deep stabilizing muscles of the lower back, called the multifidi muscles, can be strengthened to prevent and relieve lower back pain. A physical therapist may be consulted to properly diagnosis pain that is consistent. There are several exercises you can do at home to work the multifidi muscles. Depending on your therapist's advice, develop a daily, or at least regular, lower back exercise regimen.

Neutral Spine Exercise

Activating the muscles that stabilize the spine will strengthen your back muscles as well as improve your swing. This exercise will teach you to find your "neutral spine" position too. Lie on your back and relax your arms at your sides on the floor. Tilt your pelvis up toward your stomach allowing your lower back to flatten onto the floor. Then, tilt your pelvis down toward your groin and allow your lower back to arch off the floor. Go back and forth 10 times and observe the point that feels the best. This point is your neutral spine. Maintain this position during your other exercises and also during golfing. From there you can practice abdominal contractions to strengthen your deep transverse abdominal muscles. Simply suck in your abs as if you were trying to touch your belly button to your spine. Hold for three to five seconds and do 10 to 20 reps.

Lying Back Exercise

Another way to work your lower back muscles is to lie on your back and first find your neutral spine position. Bend your right knee and straighten your left leg. Lift your left leg about a foot off the floor. Hold for three to five seconds. Replace the leg on the ground. Do 10 reps and then switch legs. You may progress this exercise by making small circles in the air when you lift a leg instead of holding it straight out. You must remember to always maintain the neutral spine during this exercise. Do not allow the lower back to arch higher than your neutral position.

Kneeling Back Exercise

Kneel with your left knee on the floor and your right knee up. Check that your left knee is directly below your left hip and that your right knee is above your ankle. Hands go on the hips. Assume a neutral spine position and maintain this throughout the exercise. Shift your weight forward from the hips and bend your right knee over your toes. Keep your back upright so that you are not leaning forward. Hold for three to five seconds. Shift back to your original position with your right knee above your ankle. Do 10 reps per side.

About the Author

Sarka-Jonae Miller has been a freelance writer and editor since graduating cum laude from Syracuse University in 2003. She was a personal trainer for four years with certifications from AFAA and NASM. Miller also worked at 24 Hour Fitness, LA Fitness and as a mobile trainer. Her career in the fitness industry begin in 2000 as a martial arts, yoga and group exercise instructor.