There’s no shortage of information online praising the benefits of a strong core for preventing back pain.
Take a quick scroll through social media, and you’ll see Fit-fluencers showcasing “60-second core routines” that are more like circus tricks than exercises that truly support your body.
As if…
With over 25 years of experience as a neuromuscular massage therapist, I’ve seen so many misconceptions about core strength floating around.
Just today, I stumbled upon a blog from the Mayo Clinic claiming that crunches are a solid core exercise. Crunches?
No. Just no.
It’s no wonder chronic pain is costing the U.S. economy $635 billion annually in medical expenses and lost productivity. That’s billion with a B.
There’s no shortage of well-meaning, yet misguided advice out there on how to strengthen your core to prevent injury, improve posture, and alleviate low back pain.
Classic exercises like crunches, planks, burpees, Russian twists, and bridges are often recommended to guide you toward a better, stronger you.
Now, I’m not here to completely knock the classics, but I’ve seen far too many poorly performed versions. The problem is, these exercises often reinforce bad habits and faulty movement patterns, reflecting a lack of understanding of anatomy.
So I ask: If crunches and planks are the secret to a strong core, why are so many people still struggling with low back pain?
What is the core, and how does it actually prevent back pain?
Let’s clear up some confusion about what the core does before we dive into what the core is. Only then can we work on upgrading it to show up for us in all the ways we need.
At its essence, the core’s primary job is to stabilize the spine. And stability is the foundation from which all human movement should begin.
Stability is our subconscious ability to harness, decelerate, and stop force. It allows us to react effectively to internal and external stimuli (like when that curb seems to appear out of nowhere!).
It also helps us adjust our position and muscle tension without having to think too much about it (which is highly useful when you’re navigating around pets or a squirmy toddler!).
When your core is stable, you can generate power through your movements, connecting muscle groups dynamically. This decreases your vulnerability to injuries and protects your musculoskeletal system.
Without proper core stability, small injuries and weaknesses accumulate, leading to a cascade of physical aches, pains, and movement dysfunctions over time.
But let’s be clear: core stability isn’t about rigidity, stiffness, or chasing 6-pack abs. This is more like software we can upgrade before the hardware (your body) wears out!
Now that you have a better understanding of core function, we can dive into the anatomy that makes it all work.
Core Anatomy
Inner Core – Local Stabilizers
Think of the core as a canister.
The inner core muscles include the respiratory diaphragm at the top, the pelvic floor at the bottom, and the muscles wrapping around the sides, like a corset. These muscles—transverse abdominus (TVA), internal oblique (IOB), and the lumbar multifidus at the spine—offer crucial stabilization, especially between vertebrae.
This incredible network of muscles stabilizes the body by generating pressure, with the diaphragm taking the lead role. Yes, the diaphragm—your core is all about breath!
Breathing is the most fundamental, repetitive motion you perform, roughly 24,000 times a day. Most of us breathe just enough to survive but not well enough to create the stabilizing pressure we need for strong, powerful movements.
Think of core dysfunction like a pressure leak.
Imagine a can of soda: the aluminum may be thin, but as long as the can is sealed, it’s strong. The moment you open it, it becomes easy to crush.
Now, quick side story: When I was a kid, my cousin and I took a couple of cans of Coke out back with a golf club and let it rip. Those cans didn’t move an inch, but we were drenched in Coke! (By the way, if you’ve had a car accident, slip-and-fall, or experienced childbirth—this pressure analogy might sound a little too familiar.)
The human body isn’t rigid like a can, but if we can’t create and maintain stabilizing pressure through breath and abdominal control, our bodies will compensate in other ways to keep us safe and prevent injury. Unfortunately, those compensations can lead to bigger issues over time.
Let’s be honest: a nagging backache may feel uncomfortable, but it’s much better than dealing with a disc herniation, hernia, or (dare I say) prolapse or incontinence.
Better? Sure. Ideal? Not even close.
It’s easy to see how that minor back pain can prevent you from enjoying life, sidelining you to avoid more serious problems down the road.
Pain is often a software issue trying to prevent hardware breakdowns.
If ignored, small problems become bigger ones over time.
Outer Core – Global Movers
Once you’ve mastered stabilizing your trunk through proper pressure control, your outer core muscles can transfer power to the rest of your body.
The external core includes the external obliques, erector spinae, rectus abdominus, and quadratus lumborum. Many of these muscles also work alongside the powerhouse muscles of the hips.
When I work with clients, I often see exercise routines that overlook pressure control entirely. They’re focusing on flashy moves, but without core control, it’s like majoring in the minors.
Take a look at social media, and you’ll find people doing odd balancing acts on exercise balls. These aren’t Cirque du Soleil performers, but you’d think they were trying out for it.
The truth is, amazing things happen when you learn to stabilize your core through proper pressure. It’s not hard to learn, but it does take practice.
Restore Your Core, Reduce Back Pain and Injuries
By restoring your core and sealing those pesky pressure leaks, you can reduce a wide range of musculoskeletal issues and start feeling stronger, more capable, and better overall.
You’ll not only notice improvements in how your body feels, but you’ll also see those gym gains translating into real-life benefits—whether it’s tackling everyday activities with ease or hitting your fitness goals. And if you’re not into the gym? You’ll still feel the difference, living life a little less from the Lay-Z-Boy and a lot more in motion.
Your body is remarkable and capable of so much more.
Core dysfunction is one of the most common issues I see today, and I believe it’s largely due to how much time we spend sitting, paired with poor movement and breathing habits. The great news? You can restore your core’s functionality, which can lead to relief from nagging aches or even long-standing injuries.
It’s time to re-learn how to use this amazing system, and as you build that core capacity, you’ll become more in tune with how your body works—and how to support it.
So, is it time to work with a movement expert who truly understands how to help you seal the pressure leaks and boost your ability to move with power and ease?
I’ve got the time if you’ve got the willingness.
Schedule a session today and start feeling better now, so you can show up as your best self tomorrow.
