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How to Strengthen the Multifidus and Break the Cycle of Low Back Pain

The most significant predictor of low back pain (LBP) is having experienced it before. Once you've had a first episode, you're more susceptible to future occurrences—but the good news is, there are effective ways to make your spine more resilient. In this video, Dr. Jeffrey O'Guin, St. Louis chiropractor and owner of Embody Performance & Recovery, breaks down the role of the multifidus, the deepest stabilizing muscle along your spine, and its importance in preventing recurring low back pain. You'll learn: What the multifidus is, and why is it a critical segmental stabilizer for the spine How reflex inhibition following low back pain or injury can lead to multifidus atrophy and ongoing instability. How treatments like spinal manipulation and electro-acupuncture can help reengage the nervous system to fire more effectively to the multifidus. Exercises to build a stronger connection to your multifidus and create a more resilient spine. We explore two categories: Bodyweight Isometric Holds (e.g., bird dog, single-leg bridge, reverse hyper, and back extension on a Roman chair) for activating and stabilizing the multifidus. Loaded Exercises (e.g., deadlifts and squats) to build more robust, resilient multifidus muscles and enhance spinal stability. Start taking control of your low back pain today with these proven strategies!