Beating the Low Back Blues, Part 2: Build a Core That Protects Your Back

Two thirds of you told me your low back is the biggest issue you deal with. And in last week’s poll, most of you said the main culprit was sitting. That makes sense. Hours in the chair lock up your hips and switch off your core, which leaves your back carrying the load.

Last week we started with the hips; this week, we're going to engage your core.

Your core’s job is simple: create pressure, hold position, and give your spine a stable base. When it checks out, your low back takes the load. Strong abs are not going to support your core by themselves, control is. You should be able to breathe, brace, and move without your back doing the heavy lifting.

Research backs this up. A randomized clinical trial found core stabilization exercises reduced pain more at six weeks than routine physical therapy in people with chronic low back pain (https://pmc.ncbi.nlm.nih.gov/articles/PMC5648929/). A systematic review also concluded core stability exercises reduce pain and improve function in nonspecific chronic low back pain

(https://ijspt.scholasticahq.com/article/37251-a-systematic-review-of-the-effectiveness-of-core-stability-exercises-in-patients-with-non-specific-low-back-pain).

Here's how to get started:

• Breathe low and wide. Put your fist on your belly button. Inhale through the nose and fill the ribs completely.

• Brace like someone might poke your side. Hold that gentle brace while you move.

• Carry something. Marches, suitcase carries, and dead bugs teach your core to work in real life.

  
  

You can exhale during the movement but note that each time you re-brace, you are losing a bit of support. This simple routine will help you begin building a core that supports your back instead of fighting it.

👉 Core sequence: https://www.instagram.com/p/DIfhqy0o4Ll/

Next week we will put it all together so your hips, core, and back share the work.