Google 'exercises for low back pain' and you'll see hundreds of articles dedicated to core stability workouts and their benefits. Core focused exercises - crunches, bird dogs, glute bridges, planks - have long been linked to back pain relief.
Yet, clear information on why this is the case can be tricky to find. Even for those without chronic pain, core exercises are often a challenge. They're notoriously misunderstood - six packs really aren't the pinnacle of core strength - and involve the activation of transverse abdominal, oblique and rectus abdominal muscles.
Core exercises are tough, but they're highly effective. The question is, are they worth your effort? Does strengthening the core muscles soothe low back pain? Our resident osteopath has the answers you need.
What Is Core Stability and Why Do We Need It?
You're probably familiar with this refrain by now, but the truth isn't as simple as fitness headlines want you to believe. Core focused exercise is often linked with back pain relief because people who suffer from low back pain usually demonstrate dysfunction within the transverse abdominal muscle (or TVA).
Typically, muscle activation in this area occurs slower than in those without pain. However, this isn't caused by lack of core strength as many assume. It's a delayed response from the body's motor control system (brain input to body output). The reasons for this are complex; we explore them in our longer article on motor control and back pain.
For now, know lack of core strength does not cause back pain. Nevertheless, it can be an effective method of back pain relief.
Why Does a Strong Core Equal Less Low Back Pain?
It may not be the cause of low back pain, but core exercise affects the way muscle tissue responds. If used correctly, core movements can 'train' the TVA to perform more efficiently and overcome (to some degree) a motor control delay. So, a strong and healthy core can certainly aid in the reduction of chronic pain.
When properly prescribed for back pain relief, core exercise increases spinal stiffness and reduces instability. This increases stability across the whole body helping you to maintain mobility and recover faster.
A Note On Motor Control Exercise
Now we know core stability and motor control are different things. Core stability can support improvements in motor control, but it isn't causing your low back pain. It's a common fallacy, and just not true.
It should be noted motor control exercises do exist. However, they are designed to address musculoskeletal dysfunctions, NOT muscle strength. They should only be performed with guidance from a qualified physical therapist. Easy Physio's experts are qualified to recommend motor control exercises to users. We think it's important you understand the difference between motor control training and core training so you can be safe when exercising independently.