Deep stabilizer muscles play an important role in supporting the spine during everyday movement. Two key muscles are the multifidus and transverse abdominis. These muscles help control spinal movement and contribute to core stability during activities such as walking, lifting, bending, and exercising.
At Health Plus Physical Therapy, we use individualized exercises to help patients improve deep core activation, spinal control, strength, and movement quality. Training the multifidus and transverse abdominis can be an important part of a comprehensive physical therapy program for people with back pain or movement limitations.
The multifidus is a group of small muscles located along the spine. These muscles help provide segmental control and stability between the vertebrae.
The transverse abdominis is a deep abdominal muscle that wraps around the trunk. It contributes to abdominal pressure and helps support the trunk during movement.
Together, these muscles contribute to core stability. They work with other muscles rather than acting alone.
Poor muscle coordination, weakness, pain, or changes in movement patterns can affect how the trunk is stabilized during activity.
Training the deep stabilizers may help:
– Improve trunk control
– Support spinal stability
– Improve movement coordination
– Build core endurance
– Support better lifting mechanics
– Improve confidence during movement
– Complement treatment for certain types of back pain
The goal is not simply to make these muscles stronger. Effective training also focuses on when and how the muscles work during movement.
The transverse abdominis should be activated without excessive bracing or holding your breath.
A basic approach includes:
– Lie comfortably on your back with your knees bent.
– Relax your shoulders and breathe normally.
– Gently draw your lower abdomen inward.
– Keep breathing while maintaining a light abdominal contraction.
– Hold the contraction for several seconds.
– Relax and repeat.
The movement should be controlled and comfortable. Your physical therapist can teach you the appropriate level of activation for your condition.
Multifidus training often focuses on maintaining spinal control while the arms or legs move.
A simple exercise progression may include:
– Start in a comfortable position.
– Keep your spine in a neutral, controlled position.
– Gently activate your abdominal muscles.
– Slowly move one arm or leg while maintaining trunk control.
– Return to the starting position.
– Repeat on the opposite side.
Exercises can gradually become more challenging as your strength and coordination improve.
Your physical therapist may progress exercises based on your strength, symptoms, and movement quality.
Examples may include:
Abdominal Bracing
Gentle abdominal activation teaches you to stabilize your trunk while breathing normally.
Dead Bug Variations
Dead bug exercises challenge the core while the arms and legs move independently.
Bird Dog
Bird dog exercises train spinal stability while coordinating opposite arm and leg movements.
Bridge Variations
Bridges strengthen the hips while requiring the trunk to remain controlled.
Functional Core Training
More advanced exercises can train deep stabilizers during lifting, reaching, walking, and other functional activities.
More effort does not always mean better core activation. Common mistakes include:
– Holding your breath
– Excessive abdominal bracing
– Arching the lower back
– Rushing through repetitions
– Losing spinal control
– Using too much resistance too soon
– Continuing an exercise despite worsening symptoms
Quality movement is more important than performing a large number of repetitions.
The multifidus and transverse abdominis are important components of the body’s deep stabilization system. Training these muscles can improve trunk control and support efficient movement when exercises are performed correctly and progressed appropriately.
At Health Plus Physical Therapy, we use individualized exercise programs to help patients develop better core control, strength, and movement quality. If back discomfort or poor trunk control is affecting your daily activities, a physical therapy evaluation can help identify the right approach for your needs.
– Schedule You Appointment with Health Plus Physical Therapy
– Contact us today to get started and book your appointment!
– Location: 2114 Oak Tree Rd, Edison, NJ 08820
Deep stabilizer muscles include muscles such as the multifidus and transverse abdominis that contribute to spinal and trunk control during movement.
The multifidus helps provide segmental control and stability along the spine and contributes to spinal movement and posture.
The transverse abdominis is a deep abdominal muscle that contributes to trunk stability and abdominal pressure during movement.
Yes. Health Plus Physical Therapy can use progressive exercises to improve activation, strength, endurance, and coordination of these muscles.
They may be helpful for some people with back pain, but exercise selection should be based on the individual’s symptoms, physical findings, and goals.