Core strengthening is often cited as a key component in managing long-term back pain, but its role isn’t as straightforward as people might think. While core strength has historically been linked to better back health, it remains entirely unsupported in the research. Some individuals with incredibly strong cores, such as elite athletes, still experience chronic back pain, while others with much weaker core muscles may have no pain at all. So why do core-strengthening exercises help? It’s not so much about building muscle strength but rather about keeping the body moving and desensitizing the area. Engaging in exercises can reduce pain sensitivity, help people regain confidence in their ability to move without pain, and promote mobility. The phrase “motion is lotion” sums this up perfectly—consistent movement helps alleviate stiffness and discomfort, whether or not actual strength improvements occur. Ultimately, it’s less about finding the perfect exercise and more about staying active and doing exercises you can commit to regularly.
When it comes to long-term low back pain there are a few keys to getting you back to your regular activities. Three things to consider before starting a new core strengthening exercise: Consider lifestyle factors such as: nutrition, sleep, stress, activities throughout the day, etc. These all have influence over pain. There are some nuances for what the “core” is considered but for simplicity we will call it every muscle between your diaphragm (your primary breathing muscle sitting near the bottom of your ribs), and your pelvic floor muscles. Painful low backs tend to be stiff backs, so typically you’ll want to include a robust routine of mobility exercises, walking, and others to improve your pain and keep it away for good! Yes, and: Core strengthening can be a great component to fighting off pain and keeping it away. But what core exercises are appropriate? To start, do any non-painful exercise as much as your body tolerates and your schedule allows. Add slightly aggravating exercises and perform them in the least painful way possible. This may require guidance from a skilled Physical Therapist. The BEST exercises for core function includes functional movements like squats, deadlifts, lunges, weighted carries, to name a few. Ultimately, every person should have a robust routine to build a resilient body. This doesn’t mean: time consuming, complicated, or stressful. It means, moving regularly, in a variety of ways, with the time you make for your health and wellness.
I have had back pain for almost 10 years now. It used to be much worse, but I have helped reduce the main I get, especially in the mornings, with more core work. One of my favorite exercises for this is weight planks. When at the gym, I take a plate and put it on my back (sometimes with help), and plank for 30-60 seconds for three sets. I do it daily. This exercise has really reduced the amount of back pain I have now.