If you read my previous post on the multifidus muscle, you’ll know how important this small muscle is for spinal stability and long-term back health (If you haven’t read it make sure to read it here).
After an injury, the multifidus muscle can start to atrophy or shrink quite quickly, in some cases, as early as 24-48 hours.
The challenge is that even when your pain improves, the muscle doesn’t always automatically switch back on.
That’s why exercise (and manual therapy, like chiropractic care) is so important.
A 2021 study in The Journal of Pain found that adding specific multifidus activation exercises led to better outcomes than manual therapy alone.
These findings echo what I see in practice every day, that simply feeling better doesn’t always mean your spine is functioning better.
So, how can we help strengthen the multifidus muscles?
In this post, I’ll walk you through simple, effective exercises, starting from easy options and progressing to more challenging ones.
After an injury, the multifidus muscle can start to atrophy or shrink quite quickly, in some cases, as early as 24-48 hours.
The challenge is that even when your pain improves, the muscle doesn’t always automatically switch back on.
That’s why exercise (and manual therapy, like chiropractic care) is so important.
A 2021 study in The Journal of Pain found that adding specific multifidus activation exercises led to better outcomes than manual therapy alone.
These findings echo what I see in practice every day, that simply feeling better doesn’t always mean your spine is functioning better.
So, how can we help strengthen the multifidus muscles?
In this post, I’ll walk you through simple, effective exercises, starting from easy options and progressing to more challenging ones.
Walking (Simple but Powerful)
| This may sound too simple….but simply walking can increase the stability of your spine. Research has shown that:
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Although walking is a great way to activate the Multifidus Muscles, it is likely not enough on its own.
Combining walking with other strengthening exercises could be the best option. Let’s look at a few other multifidus strengthening exercises.
Related: Walk Backward for a better back (and knees)
Related: How many steps a day should you do? Here is what the research says
Combining walking with other strengthening exercises could be the best option. Let’s look at a few other multifidus strengthening exercises.
Related: Walk Backward for a better back (and knees)
Related: How many steps a day should you do? Here is what the research says
Core Stability Exercises
Some of the traditional core exercises are great for targeting the Multifidus muscles.
The classic Bird Dog (Quadruped) exercise.
A 2016 Study found that the Bird Dog or Quadruped exercise is an effective exercise for strengthening the Multifidus and the Iliocostalis muscles (another lower back muscle group).
The classic glute bridge or back bridge.
A study that looked at the activation of the Transverse abdominus and Multifidus Muscles during different core exercises found that the activity in the Multifidus Muscles was greatest during the back bridge exercise. A single leg version of the back bridge activated the muscles around the spine the most.
This evidence suggests that doing good quality core exercise, not only activate the abdominal muscles, but they will also activate the Multifidus Muscles.
These exercises can also help rebuild your control of the area, not just its strength, which is a key for long-term recovery.
The classic Bird Dog (Quadruped) exercise.
A 2016 Study found that the Bird Dog or Quadruped exercise is an effective exercise for strengthening the Multifidus and the Iliocostalis muscles (another lower back muscle group).
The classic glute bridge or back bridge.
A study that looked at the activation of the Transverse abdominus and Multifidus Muscles during different core exercises found that the activity in the Multifidus Muscles was greatest during the back bridge exercise. A single leg version of the back bridge activated the muscles around the spine the most.
This evidence suggests that doing good quality core exercise, not only activate the abdominal muscles, but they will also activate the Multifidus Muscles.
These exercises can also help rebuild your control of the area, not just its strength, which is a key for long-term recovery.
Lumbar extension (Roman chair)
This has become one of my favorite ways to build strength through the lower back. So much so, that I brought a roman chair for my home gym.
I have always known about these exercises, but I started watching the Low Back Ability YouTube channel and also Knees Over Toes Guy on YouTube and really got interested in doing them this year.
The key is the ability to progress the exercise (this is what Low Back Ability shows so well)
A good benchmark according to Low Back Ability is this:
This approach helps build real strength without overloading the spine too early.
We definitely want to minimize the risk of further injuries.
I have always known about these exercises, but I started watching the Low Back Ability YouTube channel and also Knees Over Toes Guy on YouTube and really got interested in doing them this year.
The key is the ability to progress the exercise (this is what Low Back Ability shows so well)
- Start with simple isometric holds (holding stiff like a board)
- Build up to controlled movements (starting small and increasing over time)
- Only progress when you’ve earned it
A good benchmark according to Low Back Ability is this:
- If you can’t hold a straight isometric hold for 2 minutes, you’re not ready to progress yet.
This approach helps build real strength without overloading the spine too early.
We definitely want to minimize the risk of further injuries.
Heavy lifts like deadlifts and suitcase carries
| Once you’ve built a solid foundation, you can progress to heavier movements like:
A recent study from 2025 found that deadlifts produced high levels of multifidus activation compared to other exercises. However, there’s an important distinction to consider, these exercises create global strength, but not necessarily precise control. |  |
That means they’re powerful but should come after you’ve developed good movement and stability.
Note: Technique is important with these heavy lifts. Make sure your technique is on point and get help if needed. I have lost count of the number of people that have come into my practice with lower back pain after doing deadlifts.
Related: Sciatica Explained: Causes, symptoms, treatments and Recovery Tips
Note: Technique is important with these heavy lifts. Make sure your technique is on point and get help if needed. I have lost count of the number of people that have come into my practice with lower back pain after doing deadlifts.
Related: Sciatica Explained: Causes, symptoms, treatments and Recovery Tips
What does this mean for your back?
As with most things in life, there isn’t just one “best” exercise to strengthen your back.
Instead, think of it as a progression (especially if you have a history of lower back problems):
The goal isn’t just to get out of pain… It’s to restore function, control, and resilience for the long term.
Instead, think of it as a progression (especially if you have a history of lower back problems):
- Start with walking
- Add control-based core exercises
- Build strength with extension work
- Progress to loaded movements
The goal isn’t just to get out of pain… It’s to restore function, control, and resilience for the long term.
A simple way to think of exercise
I like to explain it like this: Exercise is like putting money in the bank.
At some point, your body will need to “withdraw”, whether that’s lifting something heavy, playing sport, having an accident or just getting through a busy day.
The question is: have you built enough reserves?
At some point, your body will need to “withdraw”, whether that’s lifting something heavy, playing sport, having an accident or just getting through a busy day.
The question is: have you built enough reserves?
Where Chiropractic care fits in
Exercise is incredibly powerful, but it works best when your body is moving well and your nervous system is functioning well.
If joints aren’t functioning properly, it can be harder to:
That’s where chiropractic care can help. In practice, I often combine:
Because together, they get better results than either alone.
If joints aren’t functioning properly, it can be harder to:
- Activate the right muscles at the right time.
- Move efficiently (poor movement leads to stress in the wrong areas)
- Get the most out of your exercises (Exercise works best when done on a strong foundation & good technique)
That’s where chiropractic care can help. In practice, I often combine:
- Hands-on chiropractic care
- Movement advice
- Targeted exercises
Because together, they get better results than either alone.
Next Steps
If you’re dealing with ongoing back discomfort, or want to improve your movement and resilience:
- Book an appointment to see if chiropractic care is right for you. You can book an appointment online here, or feel free to contact us to make a time or ask any questions you may have.
- Or start with some of the simple exercises above and build gradually over time. Its all about consistency.
References
Shnayderman et al (2013), An aerobic walking program versus muscle strengthening program for chronic low back pain: A randomized controlled trial. Clinical Rehabilitation
Fritz et al (2020) Optimization of Spinal Manipulative Therapy Protocols: A Factorial Randomized Trial Within a Multiphase Optimization Framework. Journal of Pain
Lee et all (2014) Facilitating Effects of Fast and Slope Walking on Paraspinal Muscles. Annals of rehabilitation medicine
Ansari et al (2018) Lumbar Muscle Activation Pattern During Forward and Backward Walking in Participants With and Without Chronic Low Back Pain: An Electromyographic Study. Journal of chiropractic medicine
Kelly et al. (2016), Comparison of electromyographic activities of lumbar iliocostalis and lumbar multifidus muscles during stabilization exercises in prone, quadruped, and sitting positions. Journal of Physical Therapy Science.
Okubo et al. (2010). Electromyographic Analysis of Transversus Abdominis and Lumbar Multifidus Using Wire Electrodes During Lumbar Stabilization Exercises. Journal of Orthoapedic & Sprots Physical Therapy.
Chandra et al (2025). Electromyographic analysis of multifidus muscle activity during three exercises, International journal of exercise science.
Zhang et al (2018). Functional and Morphological Changes in the Deep Lumbar Multifidus Using Electromyography and Ultrasound. Nature
Elestad et al (2024) The Quantification of Muscle Activation During the Loaded Carry Movement Pattern. International Journal of Exercise Science
Fritz et al (2020) Optimization of Spinal Manipulative Therapy Protocols: A Factorial Randomized Trial Within a Multiphase Optimization Framework. Journal of Pain
Lee et all (2014) Facilitating Effects of Fast and Slope Walking on Paraspinal Muscles. Annals of rehabilitation medicine
Ansari et al (2018) Lumbar Muscle Activation Pattern During Forward and Backward Walking in Participants With and Without Chronic Low Back Pain: An Electromyographic Study. Journal of chiropractic medicine
Kelly et al. (2016), Comparison of electromyographic activities of lumbar iliocostalis and lumbar multifidus muscles during stabilization exercises in prone, quadruped, and sitting positions. Journal of Physical Therapy Science.
Okubo et al. (2010). Electromyographic Analysis of Transversus Abdominis and Lumbar Multifidus Using Wire Electrodes During Lumbar Stabilization Exercises. Journal of Orthoapedic & Sprots Physical Therapy.
Chandra et al (2025). Electromyographic analysis of multifidus muscle activity during three exercises, International journal of exercise science.
Zhang et al (2018). Functional and Morphological Changes in the Deep Lumbar Multifidus Using Electromyography and Ultrasound. Nature
Elestad et al (2024) The Quantification of Muscle Activation During the Loaded Carry Movement Pattern. International Journal of Exercise Science
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