If you are someone who suffers from chronic low back pain, then chances are, you probably have some weakness in a muscle known as your multifidus. The multifidus is a muscle that travels up and along the spine on either side of your body and is responsible for stabilizing your spinal segments. It also functions together with your abdominal muscles and pelvic floor to stabilize your core and ensure that your lower back moves properly. If this muscle is weak, it can lead to tightness in your lower back as well as pain related to the joints, discs, and nerves in and around your spine.
Try this exercise to help strengthen your multifidi muscles and help alleviate your chronic low back pain!
Start with both hands and knees on the floor in a tabletop position. Make sure that your shoulders are over your hands and your hips are over your knees. Engage your core while maintaining a neutral flat back position. Then slowly raise one arm and the opposite leg up in the air while maintaining a straight line with your arm, trunk, and leg. Try to avoid any trunk rotation during this movement and do not let your back sag or arch. Hold this position for 2-3 seconds and then relax back down to the starting position. Perform this movement with the opposite arm and leg and repeat for 10 repetitions.