Does a weak core cause back pain? Not always!

Does a weak core cause back pain?

A weak core doesn't always mean you will have back pain, but in many cases, yes, it can contribute to or worsen back pain.

Back pain is the most complex and costly musculoskeletal condition and if we had a FIX we would know. Exercise does help but you need to consider things such as how much, how its done, and what is appropriate for your body!

There are many types of back pain out there! Including sciatica, stenosis, strains, and herniations! Each have their own presentation and treatment style.

While they are all fairly common most back pain is non-specific, in that we don't know the exact cause but that really doesn't matter when it comes to treatment. The all typically respond well to core strengthening.

Does Strengthening the Core Help Lower Back Pain?

Absolutely core strengthening exercises help lower back pain. In fact, we see that core strengthening is a well studied intervention to assist in treating new and chronic lower back pain. Lower back pain is by far the most common condition I treat and when I work with clients who are battling lower back pain, we always include core strengthening.

When we think core and lower back pain, we need to remember that the core is essentially neck to pelvis and it includes the lower back muscles, abdominals, and even glutes! A well structured core strengthening program includes all of these.

What we need to remember is that the types of lower back pain impact the type of core strengthening. Here are some of the more common conditions and examples I treat.

1. Sciatica
2. Arthritis or Degeneration
3. Hypermobility
4. Disc bulges

‍

How Do I Strengthen My Core to Prevent Back Pain?

To strengthen your core and build resiliency against current and future back pain, you need a solid workout plan to follow and a little consistency! 

• 60-120 minutes a week of total exercise
• 4-8 weeks of consistency
• 4-5 days each week doing some sort of exercise

While a weak core will not always cause back pain, we see that those who strengthen their core will often have less back discomfort. Not only will they have less back pain but they will have more over muscle mass and resiliency thus improving their ability to prevent back pain and other aches and pains! Check out this Free Core Strengthening PDF I made for those wanting to know exactly what and how to do simple to advanced core strengthening.

For types of strengthening we are seeing that pilates when compared to aerobic exercise (walking, running) resistance training (weight lifting), yoga, and stretching, appears to have a leg up. When thinking about this and discussing with my patients, what gives pilates an advantage may be it's dedicated time to strengthening the core using your upper and lower body, time spent discussing learning how to strengthen, and doing enough repetitions.

Just like medication, if you don't do enough core strengthening you will not have an improvement in core strength.

How Do You Fix a Weak Core?

When working with my patients and we are focusing on improving a weak core, where is what we do: 

1. Walking program
2. 1-2/week specific core strengthening
3. 1-2/week general strengthening
4. Total of 60-120 min a week of exercise

Generally, we think of core as abs but really, it’s everything. Your core can also be thought of as your trunk (upper body, lower body, and core) which makes core strengthening that much more fun! For example, doing core exercises using a stability ball! 

You are literally weeks away from a stronger core if you just put in the time and effort.

Free 24 Exercises Core Strengthening PDF You Can Do At Home

Use this core strengthening PDF I developed to help you learn exactly how to strengthen your core and what it should feel like. 24 exercises that you can do to help develop your own core specific workout.

Learn what to do, how to do it, and what it should feel like! 

In conclusion, strengthening your core can significantly reduce back discomfort and enhance overall muscle mass and resilience. By incorporating consistent exercise routines, such as pilates, and following structured programs, you can effectively prevent and manage back pain. Don't hesitate to reach out if you have any questions or need personalized guidance. Be sure to download the free Core Strengthening PDF to get started on your journey to a stronger, healthier core today!

References