Strong Core, Strong Back: How Core Strength Can Help You Overcome Low Back Pain

Low back pain is one of the most common reasons people seek physiotherapy, and it’s no surprise. With daily activities like sitting, standing, and lifting, your lower back takes on a lot of strain. One effective way to manage and reduce this pain is by strengthening your core. But core strength isn’t just about building a six-pack — it's about stabilizing your spine and improving overall movement. So, how exactly does a strong core help with low back pain? Let's dive in.

What Is Core Strength?

Your core includes the muscles in your abdomen, lower back, and pelvis. These muscles help support your spine and enable nearly every movement you make. When these muscles are weak, your lower back often has to compensate, leading to pain and discomfort. Strong core muscles reduce strain on your spine, improve posture, and help you move more freely. In short, a strong core is essential for a healthy back.

How Core Exercises Can Relieve Low Back Pain

When it comes to low back pain (especially chronic pain), core strengthening exercises can be a game-changer. These exercises help improve stability and mobility, which can ease pressure on the lower back. Additionally, they have been shown to trigger something called exercise-induced hypoalgesia (EIH) — a phenomenon where pain sensitivity is temporarily reduced after exercise.

While EIH is promising for managing pain, its effectiveness for chronic low back pain (CLBP) hasn’t been consistent. Some studies show pain relief, while others find no effect, or even an increase in pain sensitivity. This variability highlights the complexity of chronic pain and how individual factors like central sensitisation (when the nervous system becomes overly sensitive to pain signals), psychological influences (fear of movement or negative pain beliefs), and the type of exercise performed can affect outcomes.

The Role of Core Stabilisation Exercises

Core stabilisation exercises, which focus on strengthening and coordinating the muscles that support your trunk, are frequently recommended for CLBP management. These exercises aim to improve the way your body supports and moves your spine, offering long-term benefits for pain relief and prevention.

A recent study by Tomschi et al. (2025) explored how core stabilisation exercises could impact EIH in CLBP patients. In the study, 32 participants with non-specific CLBP performed a short, bodyweight-only core stabilisation routine (including exercises like forearm planks, side planks, static swimmers, and bridges). The results were encouraging: the core exercises increased pain thresholds in the lumbar (lower back) area, suggesting immediate pain relief. However, no significant changes in pain sensitivity were observed in other areas, like the hand or forehead, indicating that the effects of EIH were localised to the exercised area.

Interestingly, the study also found a connection between lower pain catastrophising scores (exaggerated negative thoughts about pain) and better pain relief, suggesting that psychological factors can influence how effective these exercises are.

Why It Matters for You

The study's findings highlight an important opportunity for anyone dealing with chronic low back pain: core stabilisation exercises can provide immediate, localized pain relief and support long-term recovery. Here’s why you should care:

1.     Immediate Pain Relief: Short, targeted core exercises can help reduce pain by increasing pain tolerance in the lower back — a welcome relief for those dealing with daily discomfort.

2.     Preventing Future Injury: A stronger core means better posture and less strain on your back. Over time, core strengthening can help prevent future flare-ups of low back pain.

3.     Addressing Psychological Factors: If fear of movement or negative pain beliefs are contributing to your pain, physiotherapists can work with you to address these concerns alongside physical exercises. Cognitive Behavioral Therapy (CBT) techniques may also be beneficial in helping you manage pain-related anxiety.

Getting Started with Core Exercises

Incorporating core exercises into your routine doesn’t require special equipment or a lot of time. Simple exercises like planks, side planks, and bridges are great ways to strengthen the muscles that support your spine. Start with gentle, low-intensity movements and gradually increase the intensity as you get stronger. These exercises are also easy to incorporate into your daily routine — even as a quick warm-up before physical activities.

It’s important to note that everyone responds to exercises differently. What works for one person might not work for another, so it’s essential to have a physiotherapist tailor your treatment plan to your specific needs and monitor your progress closely. They can also help track how your pain is changing using simple measures like the Numerical Pain Rating Scale (NPRS).

Conclusion

Core stabilisation exercises are a safe, effective way to manage low back pain, especially when combined with an understanding of psychological factors like pain catastrophising. Whether you're dealing with chronic pain or simply want to strengthen your back, integrating these exercises into your routine can help improve your posture, reduce pain, and prevent future injuries.

Ready to get started? Contact us today, and let’s work together to build a stronger, healthier back!

Stronger Core, Healthier Back! 💪