Core Strength and Back Support: What’s the Link?

Back Pain’s Hidden Link

Back pain is one of the most common reasons people visit a physiotherapist — but did you know that weak core muscles are often a big part of the problem? Research shows that people with chronic low back pain often have poor core stability, which makes their spine more vulnerable during daily movements. Around 80% of Australians will experience back pain in their lives, and the financial impact includes billions in lost productivity and healthcare costs. But building core strength can prevent injury, reduce pain, and improve posture — and it doesn’t require fancy gym equipment.

What Is the Core, Really?

The “core” isn’t just your six-pack. It includes a group of deep muscles around your abdomen, spine, pelvis, and hips. Key players are the:

• Transversus abdominis (deep abdominal muscle)
• Multifidus (small stabilising muscles along the spine)
• Pelvic floor muscles
• Diaphragm
• Glutes (buttocks)
  These muscles work together to stabilise your spine before you move — like the foundation under a house. If these muscles are weak or not working well together, other muscles (like your lower back or hamstrings) take over — which can lead to overload and pain.

Effective Treatments That Strengthen the Core

Physiotherapists design specific exercises that teach your core muscles to activate and coordinate properly. These often begin with gentle movements and progress to more challenging tasks as control improves:

• Pilates-based core exercises
• Functional movements like squats, lunges, or lifting tasks
• Balance and stability work using wobble boards or foam mats
• Postural training to improve awareness during sitting and standing

Most people begin to notice a difference in 4 to 6 weeks, with continued improvements over months. Core training is also helpful for preventing future episodes of back pain.

What Doesn’t Work So Well

Just doing sit-ups or crunches isn’t enough — and can even make back pain worse for some people. Machines that claim to “tone your abs” often miss the deeper muscles that truly protect the spine.

Passive treatments like TENS machines, ultrasound, or massage alone won’t build lasting strength. These may reduce symptoms temporarily but don’t address the root problem if the core remains weak.

What’s Ahead in Core Rehab?

New research is exploring how real-time ultrasound and biofeedback tools can help people learn to activate their deep core muscles correctly. There’s growing interest in virtual rehab platforms that guide users through core routines at home, and motion sensors that track spinal movement during daily life. These technologies could help personalise programs and monitor progress more closely.

Simple Ways to Build and Maintain Core Strength

• Do core exercises 3–4 times a week (a physio can give you a personalised plan)
• Avoid long periods of sitting — take standing and stretching breaks
• Use good posture when lifting, sitting, or using devices
• Include activities like yoga, Pilates, or swimming, which challenge the core gently
• Start slow and progress gradually to avoid strain