Forward Motion Freedom

10/04/2026

https://www.facebook.com/share/r/18H9i1xfXF/

08/04/2026

AMMENDED ONSITE OPENING HOURS.

FORWARD MOTION FREEDOM.

From 26th April 2026, there will be a shift in my opening hours for ONSITE appointments, as I move into a new, more supportive rhythm for both myself and the way I hold space for you.

New Opening Hours (2-week rotating cycle):

Week 1 (starts Tuesday 28th April)
Tuesday | Wednesday | Thursday

Week 2
Wednesday | Thursday | Friday

✨ Additional availability:
• After-hours appointments on WEDNESDAYS
• One weekend day on the first weekend of each month. (Limited spaces available.).

These changes are part of an evolving structure within Forward Motion Freedom, allowing me to continue offering onsite sessions in a way that feels grounded, present, and aligned for the work we do together.

Thank you, as always, for your support and trust 💫

If you have any questions or would like to book in under the new schedule, feel free to reach out.

With care,
Julie, supporting clients to become their best possible selves

02/04/2026

The last couple of months, my self talk has been a challenge. I'm not going to indulge it's persistence by dwelling on it. Let's just say it hasn't been the best to support my well-being and best possible life. What it has achieved is surfacing things I need to address.

SELF CARE TIPS FOR EASTER.

1. Do a self - talk inventory.
2. Be curious. What is the self talk revealing about the present you.
3. Examine if changes are needed, if so take action.

What self- talk sentence are you going to start the Easter weekend with.

Blessing to you all as April takes the stage.

29/03/2026

April Focus: Self Care (The Real Kind, Not Just the Instagram Version)
By Julie Lucas- Hokin forward motion freedom. 2026
Let’s start with a controversial statement. If a bubble bath fixed everything, we’d all be enlightened by now.
I mean honestly, we’d be floating around glowing, hydrated, emotionally regulated, sipping green smoothies like serene little wellness gurus who never get triggered in traffic.
I’m not here to attack the bubble bath, in fact, I love one.
Give me a warm magnesium chloride soak, a snack (yes, snack in the bath, no judgement required), a bottle of sparkling water, and music that makes my soul do a little happy dance, and I am in heaven.
That, right there, is self-care. It soothes, it replenishes, it takes the edge off a big week.
But, (and you knew there was a “but” coming) That’s just one slice of self-care, and if we’re being honest, it’s the easy slice.
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So What Is Real Self-Care?
Real self-care is not just what feels good in the moment, it’s what supports your life. It’s the choices you make before things fall apart, what you do when things feel hard, and sometimes it’s what you really don’t feel like doing at all.
It’s:
• Drinking water when you’d rather have your third coffee ☕
• Going to bed instead of pushing through “just one more thing”
• Moving your body, even when your couch is calling your name like a long-lost soulmate
• Getting outside and remembering you are, in fact, a human being, not a screen-based life form
It’s tending to your:
• Body (nutrition, movement, rest)
• Mind (thought patterns, beliefs, awareness)
• Emotions (feeling, processing, not just “coping”)
• Soul (connection, meaning, something greater than just the to-do list)
None of this is revolutionary, its living it consistently, with awareness and choice, that’s where it becomes powerful.
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The Less Glamorous (But Life-Changing) Side of Self-Care
Let’s talk about the part that doesn’t get nearly enough airtime, the real work.
Self-care is also:
• Making the appointment you’ve been putting off
• Having the honest conversation
• Noticing the pattern you keep repeating (yes, that one)
• Catching yourself in cognitive dissonance and going, “Ah, I see what I’m doing here”
It’s turning toward the parts of yourself that are:
• uncomfortable
• reactive
• messy
• not particularly Instagram-worthy
Your shadows, the parts that don’t want to be seen, but are quietly running the show in the background.
This isn’t about judging yourself; it is about becoming aware enough to choose differently.
When we avoiding these parts, that’s not self-care, it is self-abandonment with good marketing.
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Balance: The Quiet Backbone of Wellbeing
Another piece we don’t talk about enough is balance.
Not perfect balance (because life is not perfect), but a living, breathing awareness of:
• When you’re over or under-giving
• When you’re under or over-receiving
• When you’re pushing too hard
• When you’re avoiding what actually matters
Self-care is noticing when you’re out of rhythm, and gently (or sometimes firmly) bringing yourself back, often again and again.
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The Part I Care Deeply About (And Yes, I Have Opinions)
If I could gently (or not so gently) encourage one thing, it’s this:
Learn how to care for yourself.
Not just in theory , or just when everything is calm and flowing, but in real life.
When:
• You’re overwhelmed
• You’re in pain
• You’re triggered
• You can’t get an appointment straight away
• Or life (or finances, or timing, or circumstances) mean support isn’t immediately available
The reality is, we cannot rely solely on others to keep us well. Support is important, deeply important, and I am absolutely here for that.
But the most sustainable, empowering form of self-care is this:
👉 Being resourced within yourself
👉 Having skills you can actually use
👉 Knowing how to regulate, respond, and support your system in real time
This is self-care at its pinnacle, not because you do everything alone, because you are capable, aware, and connected to yourself.
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My Own Reflection (Because I Would Never Ask You to Do Something I Don’t Do)
Over the past few years, this has deepened for me in a very real way.
I’ve had to lean into my own practices more, learn more, refine more, live what I teach, not just talk about it.
Here we are, April. My birthday month, a natural point of reflection.
I’ve made changes, some dramatic some not, some life-flipping changes, mostly incremental intentional ones, small, consistent choices that support my wellbeing more sustainably.
I don’t do everything every day; I do do something every day.
Self-care isn’t a grand gesture, it’s a relationship, with me
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This Month Inside Forward Motion Freedom
April is all about Self Care, the real kind.
Not just the soothing (although we’ll absolutely include that too. I’ll never take your bath away from you, honestly I understand how incredibly rehabilitating they can be). We will also include the kind that builds:
• resilience
• awareness
• capacity
• confidence in yourself
I’ll be sharing:
✨ Simple, practical tools you can actually use.
✨ Ways to support your nervous system.
✨ Insights for your body, mind, emotions, and energy
✨ Guidance to help you build your own self-care toolkit
And if you feel the nudge to go deeper,
There are:
🌿 Self Care Freedom Sessions
🌿 Personal 4-hour mini workshops (deep, tailored, powerful)
🌿 Small group workshops (3–7 people, 3 hours)
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A Final Thought
You are your most constant home. You live in your body, move through life with your mind, experience the world through your nervous system and your heart.
Learning how to care for that is not a luxury, it’s one of the most powerful, stabilising, life-changing things you can do.
So maybe this April, you don’t just run the bath, you begin (or deepen) the relationship with yourself that actually supports your life.
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Disclaimer
This content is shared for educational and reflective purposes only. It is not intended to replace professional medical, psychological, or therapeutic advice, diagnosis, or treatment.
While self-care practices can be deeply supportive, they are not a substitute for working with a qualified healthcare provider, therapist, or specialist where needed. If you are experiencing ongoing physical or mental health concerns, please seek appropriate professional support.
Everything shared here is an invitation, not a prescription. Take what resonates, move at your own pace, and honour your own needs, capacity, and circumstances.
You are always the expert of your own experience.

27/03/2026

APRIL FOCUS: Self Care (with a little extra love… because it’s my birthday month 🎂)
Last month we explored. This month, we focus on self-responsibility, resource and skilled self-care.
April in Forward Motion Freedom is all about Self Care, not the fluffy bubble bath and green smoothie, kind but the real, grounded, everyday kind that actually supports your life, particularly when the world around us get’s a little, (or overwhelmingly) tough.
I’ll share something personal. Over the past few years, especially when access to outside care became more limited, something became very clear to me. We cannot rely solely on others to keep us well and our wellbeing nourished generally, or even in acute situations at times.
Even though I’ve always been oriented toward self-responsibility, this time sharpened it. It asked me to step up even more, to deepen my own practices, to learn more, to live what I teach in a very real way.
And here we are, April, my birthday month, a natural point of reflection.
From this birthday, I’ve made some changes in my own work-life rhythm, changes that support my wellbeing, sustainability, and self care more deeply, not perfectly, but intentionally. I don’t do everything every day but I do something every day.
Self-care isn’t a big dramatic overhaul, it’s a relationship, a practice, built in small, consistent, meaningful moments.
Some days it’s bodywork, some days it’s stillness. Some days it’s catching a thought pattern before it runs wild, or simply drinking more water and going to bed earlier (wild, I know 😄). It all counts.
The big important one is not everyday but at least weekly I choose to upskill, learn, integrate and become aware of more things I can do to care for my heart, mind, body and soul. I stay open to learning and resourcing myself to implement skills. To me personally that is vitally important and I think it is something that everyone should think about. (yep I do have a strong opinion on that one, even though I respect people’s choices to not choose the same).
This is why I’m so passionate about this pillar of the work. SELF CARE FREEDOM SESSIONS.
Yes, I love supporting you in sessions.
Yes, hands-on care is powerful and needed.
But what I really want, is for you to feel capable in yourself.
To know how to:
• Settle your nervous system
• Support your body when it’s in pain or stress
• Navigate emotional waves
• Interrupt patterns that don’t serve you
• Care for yourself, not just when things are calm, but when life gets intense
Because we are living in times where, even here in Australia, there may be moments where access to care isn’t immediate or easy. This isn’t fear-based, it’s empowerment-based.
It’s about becoming: Resourced. Capable. Self-aware. Self-responsible. (While still knowing I’m here to support you, don’t worry, I’m not going anywhere 😉)
So throughout April, I’ll be sharing:
✨ Simple, practical self-care tools
✨ Ways to regulate and support your nervous system
✨ Tips for physical, emotional, and energetic wellbeing
✨ Insights to help you build your own self-care toolkit
And I’ll be promoting:
🌿 Self Care Freedom Sessions
🌿 Personal 4-hour mini workshops (deep, tailored, powerful)
🌿 Small group workshops (3–7 people, 3 hours)
If you feel the nudge to learn, to grow, to become more confident in caring for yourself…
You can:
• Message me your interest
• Let me know days/times that suit (including limited weekend options)
• Or simply register your intention to attend a workshop so I can organise times and dates.
You are your most constant home, and learning how to care for that home, is one of the wisest, most powerful investments you will ever make.
Let’s make April the month you begin (or deepen) that relationship 🤍

23/03/2026

LET’S EXPLORE, Part 4
The Anatomy, Physiology & Neuroscience Behind Fight, Flight, Fawn & Freeze
The Aussie Mozzie Deep Dive 🦟
By Julie Lucas Hokin (Forward Motion Freedom 2026)
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It’s that evening again. Deck lights on. Cold bevvie in hand. The mozzie returns like it’s made a reservation. But this time, instead of immediately summoning your inner ninja or apologising in a soothing whisper, you lean in, curiosity mode engaged. Because tonight we nerd out on what’s actually happening inside your skull, your glands, and your glutes when a tiny flying hazard threatens your serenity.
Warning: contains brain bits, hormone gossip, and gratuitous references to thongs.
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The crew: brains, wires, and chemical messengers
• Amygdala, the drama queen: spots threat, rings the alarm, and sends urgent group texts to the rest of the brain. It’s the first to go “Buzzkill!” when the mozzie appears.
• Hypothalamus, the control room: translates the amygdala’s freakout into instructions (hormones, autonomic changes).
• Brainstem, the old school autopilot: handles freeze and the most primitive shutdowns without asking for your permission.
• Prefrontal cortex, the sensible friend who shows up late: helps assess risk, plan a polite removal strategy, or craft a justification for letting the mozzie live because “it’s part of the ecosystem.”
• Hippocampus, the memory librarian: files away whether that mozzie episode was traumatic, funny, or fuel for a future anecdote.
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Two systems, two vibes: sympathetic vs parasympathetic
• Sympathetic (fight/flight): pedal to the metal. Adrenaline and noradrenaline flood your bloodstream, heart rate spikes, pupils dilate, muscles prime, digestion hits pause, and you go full action hero or sprint mode, exactly what you saw during the swat/dash sequence.
• Parasympathetic (rest/restore), and sometimes fawn: shifts you into social soothing mode, encourages calming hormones (oxytocin, vagal tone), and supports appeasement, polite standing still, and those “please don’t bite me” murmurs.
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Hormone theatre: cortisol, adrenaline & friends
• Adrenaline (epinephrine): immediate, dramatic, gives you speed, strength, and a sudden confidence to wield a thong like a medieval mace.
• Noradrenaline (norepinephrine): sharpens attention and sensory detail, why you can hear that mosquito’s tiny propeller three states away.
• Cortisol: the longer acting stress hormone, keeps you alert if the mozzie threat lingers.
• Oxytocin & endogenous opioids: can show up during fawn or calming moments—yes, being nice to a mozzie can chemically feel rewarding (or you’re just weird).
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Pathways: how the signal travels (quick tour)
1. Sensory receptors detect the buzz/tingle. Signal travels via cranial and peripheral nerves to the brainstem.
2. Amygdala evaluates threat rapidly (no time for spreadsheeting).
3. If flagged, the hypothalamus activates:
o Sympathetic chain for adrenaline surge.
o HPA axis (hypothalamus → pituitary → adrenal cortex) for cortisol release.
4. Prefrontal cortex may later appraise and modulate the response (aka: “don’t throw the plate; use the thong”).
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Why you sometimes do more than one thing at once
Different circuits fire at different speeds and intensities. The amygdala’s reflex rampage may trigger immediate muscle activation (fight), the brainstem may trigger motor retreat (flight), and social regulation circuits or learned patterns may spark appeasement (fawn), all while freeze circuitry could engage if the system detects inescapability.
It’s neurological multitasking, not indecisiveness.
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Freeze: the biology of playing statue
Freeze often involves a surge in parasympathetic rebound and dorsal vagal complex activation, a physiological “pause” that reduces movement and metabolic activity. Evolutionarily useful when immobility increases survival odds (or, in our case, until your partner hands you the swatter).
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Individual differences: why your mate reacts like a samurai and you become a marble statue
• Genetics: variations in neurotransmitter systems (serotonin, dopamine) and stress response genes shape reactivity.
• Development & learning: early life experiences tune threat thresholds, childhood mozzie trauma? You might be extra vigilant.
• Context & state: fatigue, hunger, alcohol, and hormones change the thresholds for fight/flight/fawn/freeze.
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Quick practical neuroscience tips
(so you can be a smarter mozzie handler)
• Slow exhale activates vagus nerve, calm the system if you want to avoid turning into a human helicopter.
• A breath + prefrontal reappraisal (“It’s a mozzie, not a tiger”) reduces amygdala intensity.
• Safe exposure (regular, low stakes encounters with tiny stressors) can lower reactivity over time, think mozzie mindfulness, not mozzie masochism.
• If freeze or panic responses are frequent and disruptive, a pro can help retrain the nervous system.
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The poetic final sting
Your nervous system isn’t being dramatic on purpose; it’s a brilliantly messy survival ensemble. Sometimes it orders a full Broadway show, fight, flight, fawn, and freeze, one act at a time.
So whether you’re windmilling a thong, whispering apologies, or morphing into garden statuary, you’re simply riding the human rollercoaster. The mozzie? Probably just annoyed you interrupted its aerobatics.
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Disclaimer: Scientific simplification for entertainment. Not medical or pest control advice. No mozzies were harmed in the research of this piece, though a few may have had strong opinions.

22/03/2026

LET’S CONTINUE EXPLORING. Part 3 Freeze (The Aussie Mozzie Standoff) 🦟
By Julie Lucas-Hokin (Forward Motion Freedom 2026)
Same deck, same evening, same mozzie.
Only this time,
Bzzzzzzzz.
You hear it! You see it! It lands, and you do, absolutely nothing. No swatting. No running. No polite negotiation. You just stop, mid-sip, mid-thought, mid-life, frozen like a statue with questionable survival odds.
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Wait, Why Am I Not Moving?
This is freeze, not fight, or flight or fawn.
Freeze is what happens when your nervous system decides:
“Let’s just, pause everything and hope this resolves itself.”
Your body goes still, your breathing may go shallow, and your mind goes quiet, or oddly blank.
You might even think:
“If I don’t move, maybe it won’t notice me.”
(Spoiler: the mozzie has already noticed you.)
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The Science (Now Slightly More Serious, still on the Deck)
Freeze is also driven by your autonomic nervous system, but unlike fight or flight (which mobilise you), freeze is a shutdown or immobilisation response.
It’s your system hitting the pause button when:
• The threat feels unavoidable
• Action doesn’t seem like it will help
• Or everything is happening too fast to process
It’s not weakness, it’s an ancient survival strategy. In the wild, staying still can sometimes mean not being seen. On your back deck, it means becoming an all-you-can-eat buffet.
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What It Feels Like (Mozzie Edition)
You might:
• Watch the mozzie land, and just let it happen
• Think “I should move” but not actually move
• Feel disconnected, slowed down, or oddly calm
• Snap out of it seconds later and go straight into full chaos mode
Yes, freeze can flip into fight or flight very quickly. One moment you’re a statue, next moment you’re windmilling a thong like you’re in the Olympics.
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The Real Takeaway
If you’ve ever:
• Felt stuck or unable to act
• Frozen in a moment that seemed small but overwhelming
• Judged yourself for “not doing anything”
Your body wasn’t failing, it was protecting you in the only way it could at that moment, even if in this case it slightly overestimated the threat level of a single mozzie.
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The Mozzie Series So Far…
• You’ve fought it
• You’ve fled from it
• You’ve tried to make peace with it
• And now you’ve completely powered down in its presence
Congratulations.
You are a fully functioning human with a very efficient (and occasionally overenthusiastic) nervous system.
Part 4 the conclusion will explore the anatomy and physiology of fight, flight, freeze and fawn.
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Disclaimer
This content is intended for education and entertainment purposes only. It is not a substitute for professional medical, psychological, or pest-control advice.
Freeze responses can be associated with stress and trauma-related patterns. If you notice this response happening frequently or impacting your daily life, support from a qualified professional may be helpful.
No mozzies were intentionally encouraged during the writing of this article, though any that took advantage of a freeze response acted entirely of their own accord.
Please do not rely on stillness alone as an effective mosquito management strategy.

20/03/2026

LET’S CONTINUE EXPLORING: PART 2 When Fight, Flight & Fawn All Show Up at Once (The Aussie Mozzie Sequel) 🦟
By Julie Lucas-Hokin (Forward Motion Freedom 2026)
It’s still that perfect summer evening in Australia. You’re back on the deck, beverage refreshed, confidence restored.
And then, Bzzzzzzzz. Not again.
But this time, something different happens. You spot the mozzie, grab your trusty thong-shaped swatter, and go full action hero. Whack! That’s fight. At the exact same time, your feet are already moving, shuffling backwards through the screen door like you’re in some kind of slow-motion retreat, that’s flight.
You pause on the other side. Heart racing, eyes scanning.
Then, in a surprising plot twist, you think:
“Wow… it’s actually kind of amazing how such a tiny creature can navigate so precisely”
You briefly consider building a small capture box to gently relocate it to the nearest wetlands sanctuary instead of harming it.
That’s fawn, with a philosophical upgrade.
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Wait… Why Am I Doing ALL of This?
Because your nervous system isn’t a neat little switch, it’s more like a group chat where everyone talks at once.
Your brain’s threat detector (the amygdala) doesn’t sit back and logically pick one response. It fires rapidly, and your body layers reactions in real time:
• Action (fight)
• Escape (flight)
• Appeasement or reframing (fawn)
Sometimes all within seconds, or all at once.
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The Science (Still Wearing Thongs)
These responses are driven by your autonomic nervous system, designed to keep you safe, not consistent.
When the “threat” is low-level but persistent (hello, mozzie), your system can kind of experiment:
• “Should we hit it?”
• “Should we get out of here?”
• “Should we just be nice about this?”
So you end up:
Swatting ✔
Backing away ✔
Admiring its aerodynamics ✔
All in one seamless, slightly chaotic sequence.
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The Real Takeaway
If you’ve ever:
• Taken action while retreating
• Felt brave and ridiculous at the same time
• Switched from “attack mode” to “deep appreciation of nature” in under 10 seconds
You’re not inconsistent, you’re adaptable.
Your nervous system is layering strategies to keep you safe, even if the “danger” is a tiny airborne menace with questionable boundaries.
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Coming Next…
We’ve covered fight, flight, fawn, but what about that moment when you don’t move at all?
When you just stop?
Freeze is a whole different story, even the mozzie has a role to play in that one too.
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Disclaimer
This content is intended for education and entertainment purposes only. It is not a substitute for professional medical, psychological, or pest-control advice.
While mozzies may test the limits of human patience, this article is about understanding nervous system responses, not recommending specific insect management strategies.
No mozzies were intentionally harmed in the making of this article, though any spontaneous thong-swatting incidents remain the sole responsibility of the reader.
For concerns relating to health, trauma, or persistent nervous system responses, please consult a qualified professional.

18/03/2026

LET’S EXPLORE Fight, Flight, Fawn (The Aussie Mozzie Edition) 🦟
By Julie Lucas- Hokin (forward motion freedom 2026)
It’s a perfect summer evening in Australia. You’re on the back deck, cold beverage of your choice in hand, when the hum of doom appears: a mozzie.
Fight: You spot it landing on your arm. Instantly, your body goes full-on action mode. Muscles tense, heart races, adrenaline spikes, suddenly you’re channelling Bruce Lee. Slap! Swat! Karate-chop! Alternatively, you reach for the trusty can of mortein, charge like you are going into battle or with a gleam in your eye arm yourself with the good old thong swatter That’s your fight response, wired by the sympathetic nervous system to prepare you for confrontation.
Flight: Maybe fighting isn’t your style. You leap onto the chair, wave your arms like a maniac, or dive indoors, run to the cupboard where you have 16 cans of various personal repellents stored , lock yourself in the bathroom to fully lather yourself head to toe in the aromatic balm and simply decide to retreat to the family room behind the screen doors and watch tv instead where you constantly monitor the ceiling and walls for small black flecks. Your heart pounds, breathing accelerates, senses sharpen, all thanks to your flight response, the same system that would help an early human outrun a predator, or a particularly aggressive mozzie.
Fawn: Or perhaps you go subtle. You freeze, whispering apologies to the tiny intruder: “Please, I mean no harm!” Or you wait holding your breath thinking being quiet and still the mozzie will treat you with kindness and respect. That’s fawning, your brain’s way of trying to reduce threat through appeasement. It’s less about battle or escape, more about saying, “Let’s all just get along, okay?”
The Science:
All three responses are triggered by the amygdala, the brain’s danger detector, and mediated by the hypothalamus, which sends hormones like adrenaline and cortisol coursing through your veins. Fight, flight, and fawn are literally your body’s way of saying: “Survive first, think later.”
• Fight: Muscles tense, heart rate spikes, blood flows to major muscle groups. You’re primed to confront danger head-on.
• Flight: Energy surges, senses sharpen, breathing accelerates, everything your body needs to escape swiftly.
• Fawn: Social-appeasement behaviours activate, reducing conflict or threat by attempting cooperation or submission. Subtle, but effective, just like standing perfectly still and pretending you’re part of the garden while a mozzie zooms past.
So next time a mozzie buzzes near your ear, remember, whether you slap, sprint, or politely stand still, you’re participating in science, the nervous systems response.
Disclaimer: This content is meant for education and entertainment. It is not a substitute for professional medical, psychological, or pest-control advice. No mozzies were intentionally harmed, though any accidental slap-induced fatalities are regrettable. Please don’t rely on fight, flight, or fawn to solve serious health, safety, or pest problems, consult a qualified professional instead.

17/03/2026

Hi forward motion freedom community🤍

I wanted to share an update with you all, as there have been a number of changes happening within Forward Motion Freedom.

From 26th April 2026, there will be a shift in my opening hours for onsite appointments as I move into a new, more supportive rhythm for both myself and the way I hold space for you.

New Opening Hours (2-week rotating cycle):

Week 1
Tuesday | Wednesday | Thursday

Week 2
Wednesday | Thursday | Friday

✨ Additional availability:
• After-hours appointments on Tuesdays
• One weekend day on the first weekend of each month

If a public holiday falls on a regular opening day, it will be substituted with another available day.

These changes are part of an evolving structure within Forward Motion Freedom, allowing me to continue offering sessions in a way that feels grounded, present, and aligned for the work we do together.

Thank you, as always, for your support and trust 💫

If you have any questions or would like to book in under the new schedule, feel free to reach out.

With care,
Julie, supporting clients to become their best possible selves

15/03/2026

14/03/2026

The Multifidus: The Tiny Muscle That Has Your Back (Literally)
By Julie Lucas-Hokin 2026
For Forward Motion Freedom – Holistic Wellness
When people think about a “strong back,” they usually imagine big muscles, the ones you can see in anatomy charts or gym mirrors. But deep beneath those larger muscles lives a quiet, hardworking helper called the multifidus.
Most people have never heard of it. Yet this small muscle plays one of the biggest roles in keeping the spine stable, supported, and pain-free.
If the spine were a tall stack of building blocks, the multifidus would be the careful hands that stop the blocks from wobbling.
Let’s explore why this humble muscle matters so much, and how gentle, holistic bodywork can support it.
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Meet the Multifidus
The multifidus is a deep spinal muscle that runs along both sides of your spine, from the pelvis all the way up toward the neck. Rather than being one long muscle, it’s made up of many small bundles that connect one vertebra to another.
Unlike larger back muscles that create big movements like bending or lifting, the multifidus is designed for precision and stability.
Its main jobs are to:
• Stabilise each spinal joint
• Support upright posture
• Control small spinal movements
• Protect the spine during everyday activity
In simple terms, the multifidus acts like the spine’s internal stabilisation system.
It quietly switches on before you move, before you lift an arm, take a step, or turn your head, helping your spine stay balanced and safe.
You don’t usually feel it working, but when it stops working properly, you may definitely feel the consequences.
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Why the Multifidus Matters for Back Pain
Research into chronic low back pain has found something fascinating:
When someone experiences back pain or spinal injury, the multifidus often switches off or weakens.
Even after pain improves, the muscle may not automatically return to full function.
This can lead to:
• Reduced spinal stability
• Recurring back pain
• Stiffness or guarded movement
• Compensating muscles becoming overworked
Think of it like a team at work. If one quiet but important team member stops doing their job, everyone else has to work overtime.
Larger muscles in the back and hips often try to take over stabilisation duties. Unfortunately, they aren’t designed for this fine-tuned control, which can lead to tension and fatigue.
The goal is not just to strengthen the back, but to reawaken the deep stabilisers that nature designed for the job.
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The Multifidus and the “Deep Core”
The multifidus is part of a deeper stabilising network sometimes called the inner core.
This team includes:
• the multifidus (spinal stabiliser)
• the diaphragm (breathing muscle)
• the pelvic floor
• the deep abdominal muscles
Together they create a natural pressure and support system for the spine.
When this system works well, the body feels:
• balanced
• supported
• fluid in movement
When the system is disrupted, people often experience:
• tight backs
• poor posture
• recurring pain cycles
This is why many modern rehabilitation and wellness approaches focus not just on muscles you can see, but also the ones you can’t.
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Supporting the Multifidus Through Holistic Bodywork
At Forward Motion Freedom, the goal is not simply to chase symptoms. Instead, the intention is to help the body reconnect with its natural patterns of balance and support.
Several gentle therapeutic approaches may support the environment in which the multifidus can function more effectively.
Fascial Release
The body’s fascia is a continuous web of connective tissue that surrounds muscles, bones, nerves, and organs. When fascia becomes restricted through stress, injury, or posture, it can limit movement and create compensatory tension patterns.
Fascial release techniques aim to:
• improve tissue glide
• reduce mechanical restrictions
• restore natural movement patterns
When surrounding tissues move more freely, deep stabilising muscles like the multifidus may have a better chance to activate and coordinate effectively.
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Therapeutic Massage
Therapeutic massage can support spinal health by helping to:
• reduce muscle guarding
• improve circulation to tissues
• calm the nervous system
• release overactive compensating muscles
Often, when larger muscles in the back relax, the body can redistribute effort more evenly, allowing deeper stabilisers to participate again rather than being overshadowed by tight surface muscles.
Plus, let’s be honest, your nervous system usually appreciates a good massage as much as your muscles do.
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Spinal Flow Technique
The Spinal Flow Technique focuses on supporting the body’s natural healing responses by working with the spine and nervous system.
Practitioners use gentle contact along specific access points of the spine to encourage the body to release stored stress and tension.
From a physiological perspective, approaches that help regulate the nervous system may support:
• reduced protective muscle guarding
• improved communication between brain and muscles
• more coordinated movement patterns
When the nervous system feels safer and less defensive, the body often shifts from a “protect and tighten” mode into a “repair and organise” mode.
In that environment, muscles like the multifidus may find it easier to resume their stabilising role.
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A Compassionate Perspective on Back Pain
Back pain is incredibly common. Almost everyone experiences it at some stage of life.
And while it can be frustrating, it’s helpful to remember that the body is adaptive and responsive.
Muscles switch off to protect us. Tissues tighten to guard us.
The nervous system learns patterns that it believes are keeping us safe.
The beautiful thing about the human body is that it can also learn new patterns.
With the right support, movement, bodywork, awareness, and patience, the body often finds its way back toward balance.
Sometimes the path to feeling better simply involves creating the conditions where it can remember how.
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A Final Thought
The multifidus may be small and hidden, but it plays a powerful role in how supported we feel in our bodies.
You could say it’s a bit like a backstage crew member in a theatre production.
The audience rarely sees them, but without them, the whole performance would wobble.
Caring for the spine isn’t just about strength or posture, it’s about supporting the body’s deeper systems so everything can work together again.
And when that happens, something wonderful occurs:
Movement starts to feel easier.
Breathing deepens.
The body begins to trust itself again.
Which is exactly what Forward Motion Freedom is all about.
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Because sometimes the path forward begins by listening to the quiet parts of the body that have been supporting us all along.
Ways You Can Support Your Multifidus
While professional care can be helpful, there are also small daily habits that support spinal stability and overall back health.
Here are a few gentle ways to help your body reconnect with its deep stabilising system.
1. Practice Slow, Mindful Movement
The multifidus responds well to slow, controlled movement rather than forceful exercise.
Activities such as:
• gentle self-care fascial release techniques (you can do a self-care session at FMF)
• mindful stretching
• controlled mobility exercises
• walking
can help the nervous system reconnect movement patterns throughout the spine.
Think smooth and steady rather than intense.
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2. Try the “Bird Dog” Exercise
This is a classic exercise used in rehabilitation to encourage spinal stability.
Start on hands and knees and slowly extend one arm and the opposite leg while keeping your spine stable. Imagine balancing a cup of tea on your lower back, you don’t want to spill it.
Slow movements and steady breathing are the key.
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3. Breathe Deeply
The diaphragm is part of the deep stabilising system that works with the multifidus.
Practising slow diaphragmatic breathing can help coordinate the deep core system.
Try this simple practice:
• breathe slowly through the nose
• allow the ribs to gently expand
• relax the shoulders
• exhale slowly
Sometimes better breathing equals a happier spine.
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4. Break Up Long Periods of Sitting
Modern life often asks our spines to sit still for long periods, something they weren’t really designed for.
Standing, stretching, or walking every 30–60 minutes can help maintain healthy spinal movement and circulation.
Your multifidus appreciates variety more than marathon sitting sessions.
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5. Listen to Your Body
Pain is not the body being “broken.” It is often the body asking for attention, rest, or change.
Gentle movement, rest when needed, hydration, and supportive care can go a long way in helping the body return to balance.
Disclaimer
This article is intended for educational and informational purposes only and does not replace personalised medical advice, diagnosis, or treatment from a qualified healthcare professional.
If you are experiencing persistent pain, injury, or a medical condition, please consult an appropriate healthcare provider before beginning any new exercise or wellness practice.