Muscle guide · Back

Multifidus

Also called deep back muscle, spine stabiliser

The multifidus is a chain of short muscle bundles lying deep against the back of the spine, under the erector spinae, most developed in the lower back. Each bundle spans two to four vertebrae.

It controls the stiffness between neighbouring vertebrae and is among the first muscles to switch on when you move a limb.

4 exercises 2 stretches6 with 3D demos11 sourcesUpdated 17 October 2026

Where the multifidus is and what it does

Shaded: the back area. It marks the region, not the exact outline of the multifidus.

Starts at (origin): The back of the sacrum and pelvis, and the small side and joint processes of the vertebrae.Sacrum and ilium, transverse processes of T1 to L5, articular processes of C4 to C7
Attaches to (insertion): The back point of a vertebra two to four levels higher.Spinous processes two to four segments above
What it does: Steadies individual vertebrae and controls the stiffness between them as you move.Segmental stiffness and intervertebral control
Its deep fibres switch on first when you lift an arm or leg.Anticipatory activation
Contributes to stability, position sense and balance with the other deep back muscles.Stabilisation and proprioception
Nerve supply: The medial branch of each dorsal ramus, which supplies only the bundles of its own segment.

Sources 2, 3, 4

Exercises for the multifidus

In bird-dog-style exercises the multifidus on the side of the lifted leg was among the most active muscles; the back bridge produced the greatest multifidus activity in a fine-wire EMG study.

3D demoBird dogBeginner · No equipment

Bird dog, one limb at a time demonstrated on the 3D figure

3D demoBird dog, one limb at a timeBeginner · No equipment

Glute bridge demonstrated on the 3D figure

3D demoGlute bridgeBeginner · No equipment

Single-leg glute bridge demonstrated on the 3D figure

3D demoSingle-leg glute bridgeIntermediate · No equipment

Back exercises122

Stretches for the multifidus

These are standard low-back stretches from NHS physiotherapy leaflets. They bend the spine the opposite way to this muscle's action; no study has named them as stretches for it.

Child's Pose (Balasana) demonstrated on the 3D figure

3D demoChild's Pose (Balasana)Beginner · No equipment

Hug Knees To Chest demonstrated on the 3D figure

3D demoHug Knees To ChestBeginner · Other / check instructions

Lower back stretches72

Problems linked to the multifidus

Wasting after back painEmerging evidence

In people with one-sided acute back pain, the multifidus was smaller on the painful side, at a single level matching the symptoms. A review found moderate evidence of wasting in chronic back pain, but not in acute or recurrent pain.

After a first episode the deficit did not recover by itself when the pain went, and in a small trial specific training cut recurrences at a year from 84% to 30%.

Sources 5, 6, 7

Myths worth dropping

Each grade rates the evidence for the correction.

You have to isolate your deep muscles to fix back painMixed evidence

In four-point kneeling exercises the deep and superficial muscles worked together, and specific motor-control training was no better than other exercise for chronic back pain in a Cochrane review.

Sources 8, 9

Routines that train it

Lower back stretch routine

Seven gentle stretches and mobility moves for a stiff lower back, done lying and kneeling.

12 minBeginner7 movesA wall

Beginner core workout

A 15-minute beginner core workout on the floor: dead bugs, bird dogs, knee planks, side planks and curl-ups.

15 minBeginner6 movesNo equipment

Questions people ask

What does the multifidus do?

It controls the stiffness between neighbouring vertebrae and switches on early when you move a limb, helping steady the spine.

How do you strengthen the multifidus?

Bird dogs and back bridges produced high multifidus activity in EMG studies.

Does the multifidus shrink with back pain?

It can: it was smaller on the painful side in acute back pain, and there is moderate evidence of wasting in chronic back pain.

Muscles it works with

Sources

Anatomy and movement education, not a diagnosis or treatment plan. If you have pain that follows an injury, is severe or getting worse, or comes with numbness, weakness or swelling, get it assessed. Health disclaimer.