Why Is Core Exercise Important?
Your core is the spine’s natural corset. If the deep core is weak, discs, joints, and fascia take extra load. Building core control is essential to treat and prevent back pain.
What counts as the core?
The core is more than the “six-pack.”
Deep layer (stability)
- Transverse abdominis (draws abdomen in)
- Multifidus (small muscles along the spine)
- Pelvic floor
- Diaphragm
Superficial layer (movement)
- Rectus abdominis
- External/Internal obliques
- Erector spinae
The deep layer matters most
Classic sit-ups only hit the superficial layer. Activate the deep stabilizers first to truly protect your back.
Effective core exercises
- Bracing: gently tighten your abdomen and hold.
- Dead bug: lie on your back, move opposite arm/leg.
- Bird dog: on hands and knees, reach opposite arm/leg.
- Plank: hold a forearm plank within a pain-free range.
Avoid when pain is active
- High-intensity ab work during an acute flare.
- Extreme back bending or deep forward flexion.
- Pushing through pain instead of modifying.
Learn core work in Circulation PT
Get stage-appropriate core training from a therapist.