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This tiny muscle plays a big role in your pain

This tiny muscle plays a big role in your pain

August 24, 2025

Most people never think about it.

You can’t see it in the mirror.

You don’t get compliments on it.

And it’s probably not what you’re training when you hit the gym.

But the multifidus is one of the most important muscles in your body—especially if you’ve dealt with random low back pain, stiffness, or instability.

It sits deep in your spine, right next to the vertebrae, and acts like a stabilizing anchor that keeps everything stacked, supported, and moving the way it should.

When it’s weak or inactive (which is super common if you’ve been injured, sitting too much, or not training it directly), your body starts to compensate — and that’s when pain shows up.

Here’s the thing:

You can’t brute-force your way to a stronger multifidus.

It doesn’t respond well to heavy lifting or traditional workouts.

You have to train it intentionally — through slow, controlled movements, balance work, and targeted stability drills.

One of the most underrated exercises for this?
Butterfly kicks on a stability ball.

You won’t see this in most routines, but it’s incredibly effective at waking up those deep spinal stabilizers—especially the multifidus and glutes—while also reinforcing core control.

Here’s how to do it:

  • Lay face down over a stability ball so your hips are resting on top and your chest is angled slightly toward the floor

  • Plant your hands on the ground for balance

  • Lift both legs slightly off the floor and begin making small, controlled flutter kicks (alternating your legs up and down)

  • Keep your legs straight, core tight, and move slowly — it’s about control, not speed

The multifidus is a muscle designed for long duration so you want to try to do these for as long as you can. I recommend trying it for 2 minutes and then working your way up to 3 minutes plus

You’ll feel it light up muscles that haven’t been online in years.

Also, if you want a complete, step-by-step guide to strengthening all the overlooked stabilizers that keep your body pain-free and mobile for the long haul — you can check out my eBook Reset Your Body right here 👇

— FitZip