How A Strong Core Can Help Your Low Back
- bbuckner03
- Aug 26
- 2 min read
What is your core?
We hear about the “core” all the time, especially when it comes to low back pain and preventing injuries. But what actually makes up the core, and why is it so important?
Most people think only of the abdominals and obliques. But the core is more than just the front of your body. On the backside, we also have stabilizing muscles like the multifidus and lumbar erectors. And perhaps the most overlooked, but important components, are your diaphragm and pelvic floor.
Together, these muscles create a system that stabilizes your trunk and spine, supports balance, and allows your body to move the way it was designed.
How does the core work?
Your core doesn’t act in isolation, it works in sync with your breathing. I like to think of it like an unopened soda can. If you press on a sealed can, it’s solid and doesn’t give way. That’s the same kind of stability we want from our core.
When you inhale, your diaphragm pushes downward. This creates expansion in every direction, pushing air and pressure outward through your trunk as well as downward into your pelvic floor. In response, your core muscles contract eccentrically, pushing back against that expansion. The result is a 360-degree internal brace.
Why does this matter?
Learning how to breathe and brace properly, and utilizing our core, changes everything. It allows for optimal stabilization of the lower back, reducing stress on the joints and surrounding tissues. With that support, your joints and muscles can move the way they’re supposed to, rather than compensating or taking on extra strain.
On top of that, proper bracing puts your body in an optimal position for movement. This improves efficiency, reduces the risk of overuse, and makes training, sport, and life more effective.
How do we train this?
Training this can look different for everyone based on their needs and goals, but first we need to learn how to breathe and brace properly. Then we can start building strength and endurance through different core exercises as well as positions and movements. Lastly we challenge our core with training, sport, or our desired goals to build stronger than before and move better and pain free.
Here are some example core exercises:
Breathing and Bracing
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