The missing link between core strength and lasting back pain relief
You’ve been there, haven’t you? Standing in front of the mirror, frustrated after months of planks and crunches, wondering why your back still aches every morning. Your trainer said “strengthen your core.” Your doctor mentioned “core stability.” Even your well-meaning friend suggested more ab workouts.
So why does your back still hurt?
Here’s what no one tells you: having a strong core and having a functional core are completely different things. And if you’re dealing with chronic back pain, the problem usually isn’t weakness—it’s coordination.
Your Core Is Actually a Team, Not a Solo Act
When most people think “core,” they picture six-pack abs or those side muscles that show up in fitness magazines. But your true core system is more like a finely tuned orchestra than a single instrument.
Meet your deep core team:
Your diaphragm sits at the top like a dome, controlling your breath and creating pressure changes with every inhale and exhale.
Your transverse abdominis wraps around your middle like a natural corset, providing 360-degree support from the inside out.
Your pelvic floor forms the foundation, supporting your pelvic organs and connecting to your deep stabilizers.
Your multifidus muscles run along your spine like tiny guy-wires, providing segment-by-segment stability.
These muscles work together to create what we call the “deep core canister”—a cylinder of support that protects your spine before you even know you need it.
Why “Bracing Harder” Backfires
Here’s where most core advice goes wrong. When someone tells you to “engage your core,” what do you do? If you’re like most people, you probably suck in your stomach, hold your breath, and clench everything tight.
This kind of bracing creates a rigid cylinder instead of a responsive one. It’s like trying to dance in a suit of armor—technically strong, but completely inflexible.
Your spine needs support that can adapt to movement, not lock you into position. When you over-brace, you create compression through your low back, restrict your breathing, and force other areas (like your hips and neck) to compensate.
Real core stability happens when your deep muscles fire automatically, in perfect timing with your breath and movement. It’s not about how hard you can clench—it’s about how smart your system can respond.
The Breath Connection You’re Missing
Your breath is the conductor of your core orchestra. When you breathe properly—through your nose, expanding your ribs and belly in all directions—you create the perfect environment for core activation.
Think of it this way: every time you inhale, you’re inflating a balloon inside your torso. This creates intra-abdominal pressure (IAP) that naturally stabilizes your spine without any conscious effort.
But here’s the problem: chronic pain, stress, and poor posture disrupt this natural pattern. You start breathing shallow, into your chest, or holding your breath during challenging movements. When your breath pattern is off, your core timing follows.
The result? Your bigger, more superficial muscles (like your back extensors or hip flexors) step in to do the job your deep core should be handling. Over time, this leads to overuse, tension, and pain.
The Mistakes That Keep You Stuck
Even the most dedicated people make these common errors that sabotage their progress:
Over-training the front side. Endless crunches and sit-ups only strengthen the muscles you can see in the mirror, while neglecting the deeper stabilizers that actually support your spine.
Sucking in instead of activating. Drawing your belly button to your spine might look good, but it bypasses the deep core entirely and creates more tension in your back.
Forgetting to breathe. If you’re holding your breath during core exercises, you’re training your system to be rigid instead of responsive.
Ignoring anti-movement patterns. Your core’s job isn’t just to create movement—it’s to resist unwanted movement. Anti-extension, anti-rotation, and anti-lateral flexion exercises are often more important than traditional “core” moves.
What Actually Works: Training Coordination, Not Just Strength
Real core training starts from the inside out. Here’s how to rebuild your system the right way:
Begin with breath awareness. Before you add any exercises, spend time reconnecting to your natural breathing pattern. Practice expanding your ribs and belly in all directions—front, back, and sides. [See video here]
Master modified planks. Instead of holding planks for time, focus on maintaining steady breath and perfect alignment. Can you breathe normally while holding the position? That’s your starting point. [See video here]
Add anti-core movements. Carries, palloff press, bird dogs, and dead bugs teach your core to stabilize while your arms and legs move—exactly what you need for real-world activities. [See video here]
Progress gradually. Your nervous system needs time to learn new patterns. Rushing the process usually leads to compensation and setbacks.
How We Address Core Dysfunction at WAVE
At WAVE Physical Therapy + Pilates, we don’t just look at how strong you are—we assess how well you move. Our movement specialists identify faulty breathing patterns, timing issues, and compensation strategies that keep you stuck in pain cycles.
Through hands-on manual therapy, personalized Pilates integration, and targeted movement retraining, we help you rebuild the coordination your core system needs to function properly. Whether you’re dealing with chronic low back pain or recovering from injury, our approach addresses the root cause, not just the symptoms.
Your Next Step Forward
Back pain isn’t a sign of weakness—it’s often a signal that your movement system needs better coordination. You don’t need to be stronger; you need to be smarter about how your body works together.
The good news? Your nervous system is incredibly adaptable. With the right approach, you can retrain these patterns and finally get the lasting relief you’ve been searching for.
Ready to move beyond band-aid solutions and address what’s really causing your back pain? Let’s work together to rebuild your core system from the ground up.
Schedule your movement assessment today and discover how proper core coordination can transform your relationship with back pain.
Dr. Jake is from Findlay, OH, and earned his Doctorate of Physical Therapy from Belmont University in 2013 and a Bachelor’s of Science in Health Management and Business Minor from The Ohio State University in 2009.