Why Core Strength Alone Won’t Fix Your Back Pain
“Strengthen your core, and your back pain will go away.” Sound familiar?
It’s advice you’ve likely heard before. While there’s some truth to this idea, it’s not the full story. The concept isn’t wrong, but it’s incomplete. The key to successful back pain rehab lies in understanding the nuance of how core stability works and why it’s more than just about building strength. Let’s dive in.
Core Stability vs. Core Strength
Core stability and core strength are often used interchangeably, but they’re not the same thing. Core strength refers to the overall power of your abdominal and back muscles, while core stability is about how effectively those muscles can support your spine and prevent unnecessary movement or strain.
Exercises like planks, bird dogs, and deadbugs are commonly recommended for back pain because they train core stability. These exercises challenge you to maintain a neutral spine—keeping it steady while your body moves. This helps your core muscles learn to work together to support and protect your lower back.
However, here’s the catch: simply doing these exercises won’t fix your back pain.
Why Core Stability Matters More
When it comes to back pain, the issue often isn’t about how strong your muscles are but about how you use them to stabilize your spine. Many people unknowingly rely on an “extension/compression” strategy to create stability. This means they stiffen their lower back muscles and arch their spine when lifting something heavy, like a weight at the gym or a child at home.
While this strategy can work temporarily, it’s not ideal. Over time, the repetitive stress from this approach can lead to pain and discomfort. Additionally, it’s not the most efficient way to stabilize the spine from a physiological standpoint.
A Better Approach: Intra-Abdominal Pressure
Instead of relying on an extension/compression strategy, we often teach patients to use intra-abdominal pressure (IAP) as a stability strategy. This method disperses forces more evenly throughout your core, diaphragm, and lower back. It’s more efficient and places less stress on your spine while maintaining stability.
If you want to learn more about intra-abdominal pressure, check out our comprehensive guide to IAP.
How to Practice Core Stability
Core stability exercises are an excellent way to practice using IAP and improve your body’s movement patterns. The goal isn’t just to strengthen specific muscles but to change how your body stabilizes your spine. Here’s how to get started:
Try These Steps in Your Next Workout
Breathe into Your Belly: As you set up for an exercise like a plank, bird dog, or deadbug, take a deep breath into your stomach, not your chest.
Brace Gently: Imagine someone’s about to tap your stomach. You’d naturally tighten it slightly to prepare.
Move with Control: Perform the movement or hold the position without letting your back arch or collapse.
By focusing on these steps, you’re retraining your body to stabilize your spine more effectively and reducing unnecessary stress on your lower back.
Why Nuance Matters in Rehab
Understanding the difference between core strength and stability can mean the difference between a successful and an unsuccessful approach to back pain rehab. Exercises like planks and bird dogs are powerful tools, but they’re just one part of the solution. The real magic happens when you use these exercises to practice better movement patterns and stability strategies.
By making small changes to how you stabilize your spine, you can improve how your body feels and performs over time. Back pain isn’t just about muscle strength—it’s about moving smarter.
Ready to Move Better?
Put these tips into practice in your next workout. Notice how your body feels and how your movements change. Small improvements in stability can have a big impact on reducing pain and enhancing performance. Your back will thank you!
Ready to Feel Your Best in Bryn Mawr, PA?
If you’re frustrated with treatment plans that haven’t worked or are ready to take the next step, we’re here to help. Our approach focuses on uncovering the root cause of your pain, tailoring care to your goals, and giving you the tools for long-term relief.
Ready to stay consistent with a personalized rehab plan? Visit our office in Bryn Mawr or book a consultation today to get started.
Find Us in Bryn Mawr, PA
We’re proud to serve the Bryn Mawr community and help patients achieve long-term relief from pain. Stop by or give us a call to learn how we can help you move better and feel better.
Our Address:
Momenta Chiropractic LLC
827 West Lancaster Ave, 2nd Floor
Bryn Mawr, PA 19010
Looking for more tips on staying active and pain-free? Explore our blog for more resources.
