Unlocking the Connection Between Core Strength and Low Back Health

What is the Core?

When most people think of core, they think of abs. But your core is so much more than that. The Rectus abdominus (what you think of when your hear the word "abs"), Transverse abdominus (your deep core), Obliques (your sides), spinal muscles, diaphragm, and pelvic floor are all a part of your core. Together, these muscles work as a stabilizing unit to protect your spine, transfer force between your upper and lower body, and maintain balance during movement.

How Core Strength Impacts Low Back Health

Your spine relies on your core for support. Weak or underactive core muscles force your back to compensate, increasing the stress on your spinal discs, joints, and ligaments. Over time, this can lead to chronic pain, stiffness, or even injury.

The Benefits of a Strong Core for Your Low Back:

1. Stability and Support: A strong core acts like a natural brace, keeping your spine aligned and reducing unnecessary movement that can lead to pain.
2. Load Distribution: Core strength helps distribute the forces of daily activities (lifting, bending, twisting) evenly, preventing strain on your lower back.
3. Improved Posture: Core engagement supports proper posture, minimizing stress on your back muscles.
4. Pain Prevention and Relief: Strengthening the right muscles can relieve existing pain by addressing imbalances and activating underutilized stabilizers.

Common Core Weaknesses That Contribute to Back Pain

1. Underactive Core Muscles: When inactive, your core is not supporting your spine, causing it to take on all the load. Over time, this will lead to back pain.
2. Inactive and Weak Glutes: Weak glutes and hamstrings can shift the burden to your lower back during movements like bending or lifting.
3. Weak Postural Muscles: If your postural muscles are weak or inactive, you are more likely to flex in your spine. Over time, this will cause wear and tear on your discs, leading to back pain.

At TrainSMART, we frequently see clients whose low back pain stems from these common weaknesses. Addressing these imbalances is often the key to relief.

Core Strengthening Exercises for Low Back Health

Building core strength doesn’t mean endless crunches. In fact, improper core training can make back pain worse. The focus should be on stability, endurance, and functional movement.

We always recommend people do the McGill Big 3 when starting to take steps to build core strength while dealing with back pain.

• McGill Curl Up: This exercise will help to develop the deep core muscles while maintaining minimal spinal movement.
  
  • Start by lying on your back with one leg outstretched and the other one bent. Place your hands under the small of your back.
  • Gently push your outstretched heel towards the wall away from you, and slightly lift your elbows.
  • From here, brace your core and lift your sternum towards the cieling, only an inch or two off the ground.
  • Pursing your lips, exhale hard for 3 breaths. Relax and repeat this exercise.
• Side Plank: Side planks help to develop strength in the obliques while maintaining a neutral spine.
  • Start by lying on your side with your elbow underneath your shoulder and your legs straight. Your feet should be touching heel to toe with the top leg in front.
  • Push away from the floor through your forearm, and lift your hips so your body makes a straight line from your head to your heels.
  • Hold this position. We adjust how long based on your needs and your fitness level.
• Bird Dog: This exercise helps to develop rotary stability.
  • Start in a quadruped position, with your hands under your shoulders and your knees under your hips. Pull your toes up towards your knees and press them into the ground.
  • Brace your core and push away from the floor through your arms. Lift one leg up and push your heel towards the wall behind you. In order to maintain a neutral spine, your toes should only be a couple inches off of the ground.
  • With the opposite arm, reach your hand out in front of you, so it is in line with your head and neck.
  • Hold this position. We adjust how long based on your needs and your fitness level.

Beyond Strength: Core Coordination and Movement

Core strength alone isn’t enough. Proper coordination between your core, hips, and spine is equally important. It’s not just about being strong, it’s about knowing how to use that strength effectively.

For example, during a squat or deadlift, your core should activate to stabilize your spine while your legs do the heavy lifting. This coordination is what prevents injuries and builds functional, pain free movement patterns.

The TrainSMART Approach to Core and Low Back Health

At TrainSMART Personal Fitness, we specialize in understanding how your unique body works. Our personalized programs target the root causes of back pain by combining:

• Comprehensive Assessments: Identifying weaknesses, imbalances, and movement patterns that contribute to pain.
• Functional Core Training: Building strength and coordination through exercises tailored to your needs.
• Education: Teaching you how to move safely and effectively in daily life.

We don’t believe in one-size-fits-all solutions. Your journey to a stronger core and a healthier back should be as unique as you are. Core strength is more than a fitness buzzword, it’s the foundation of a healthy, pain free back. By investing in your core, you’re not just improving your workouts, you’re improving your quality of life.