When people hear the phrase “core strength,” they almost always picture a ripped six-pack. Because of this, millions of people hit the gym floor to do endless crunches in hopes of protecting their lower back.
But here is a physiotherapy secret: sit-ups are rarely the answer to a stronger core, and sometimes, they can actually make back pain worse.
Your core isn’t just your stomach muscles; it’s a 360-degree cylinder that wraps entirely around your midsection. It includes your deep abdominal walls, the muscles along your spine, your diaphragm, and even your pelvic floor. Think of it as the central anchor of your entire body. Its primary job isn’t to bend you in half—it’s to resist unwanted movement and protect your spine while your arms and legs do the heavy lifting.
To build a genuinely functional core that prevents injury, you need to train it to stabilize:
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Planks and Side Planks: These teach your core to resist gravity and sagging.
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Bird-Dogs: This movement trains your cross-body stability, mimicking how you walk and run.
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Farmer’s Carries: Walking while holding a heavy weight in one or both hands forces your deep stabilizing muscles to keep you upright.
A strong core allows you to lift groceries, pick up your kids, and run without transferring damaging force into your lower back joints. If you want to build a resilient body, skip the crunches and let’s focus on stability.