Description
🔒 Is your lower back weak and unstable? Doctor of Physical Therapy, Karena Wu (IG: https://www.instagram.com/activecarephysicaltherapy/) shows you multifidus lifts — a deep spinal stabilizer exercise to strengthen the tiny muscles between each vertebra and relieve low back pain.
Here's how to do it:
🧎 Get on all fours with hands directly under your shoulders and knees under your hips.
🌀 Brace your abdominals by pulling your belly button in toward your spine.
⬆️ Lift one knee up into the hip, leaving your toe on the ground.
⬇️ Lower slowly and repeat on the other side.
⭐️ Advanced version: place a yoga block under the opposite knee and lift the entire leg.
🔁 Do 10 to 20 reps. 2 to 3 sets.
For more deep core and low back pain relief exercises, watch the full-length video linked here: https://youtu.be/c8akMOKcEtE
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Healthline content is strictly informational and should not be considered medical advice. See a licensed medical professional for diagnosis and treatment recommendations. Opinions expressed in this video may not reflect those of Healthline Media.