The Relationship Between Core Strength and Back Pain
Published on January 11, 2026 by Amber Smith
Back pain affects people of all activity levels, from desk workers to athletes. While many assume the issue lies solely in the spine, weakness in the core and hips is often a major contributing factor. The core includes more than just the abdominal muscles. It also involves the hips, lower back, and the muscles that stabilize the pelvis.
The core acts as a support system for the spine. When these muscles are strong and coordinated, they help maintain proper posture and distribute forces evenly during movement. When they are weak, the spine is forced to absorb more stress, which can lead to pain, stiffness, or injury over time.
Weak abdominal muscles can allow excessive arching or rounding of the lower back. Weak hip muscles can affect pelvic alignment, creating strain through the lumbar spine during walking, lifting, or running. These movement compensations often develop slowly, which is why back pain can feel sudden even though the issue has been building for months or years.
Strengthening the core does not mean endless sit ups. Effective core training focuses on stability and control. Exercises such as planks, dead bugs, bird dogs, and side bridges teach the core to support the spine during real life movement. Hip strengthening exercises like glute bridges, lunges, and single leg work are just as important.
Mobility also matters. Tight hip flexors or hamstrings can pull the pelvis out of alignment, increasing strain on the lower back. Pairing strength training with mobility work creates a balanced approach to reducing back pain.
Building a strong, functional core helps protect your back during daily activities and workouts. Over time, improved strength and control can reduce pain, improve posture, and make movement feel easier and more confident.
If you would like a personalized program built for you to address your back pain or core strength deficits, I am here for you! Book your free consultation now so we can get you on the path to a strong, and pain free life!