“Is It My Core or My Back?” Here’s What Most People Get Wrong About Core Strength and Back Pain

Jul 18

Written By Joanna Holleran

If you’ve ever thought,

“I’ve been doing core exercises, but my back still hurts…”
you’re not alone and you’re not doing anything wrong.

This is one of the most common frustrations we hear from people dealing with low back pain.

You’ve likely been trying to strengthen your core to support your spine, and in theory, that’s a great approach.

But in practice? Many people find that the pain keeps returning, even when they’re doing all the “right” things.

So what gives?

Let’s break down the confusion and help you understand what your core and back actually need to work together and keep you out of pain.

Core Strength ≠ Core Function

Here’s where the misunderstanding usually starts:

Most people think “core strength” means doing exercises like planks, crunches, bird dogs, or dead bugs. And while those movements can help build strength, they don’t always train the function your body needs in real life like stabilizing your spine when you lift weights, pick up your kid, or get out of a chair.

The truth is: You can have strong core muscles and still have back pain because strength without control or coordination doesn’t always solve the root issue.

What Is Your “Core,” Really?

Your core is more than just your abs. It’s an entire pressure system made up of:

Diaphragm
Deep abdominal muscles (like the transverse abdominis)
Obliques
Multifidi and spinal stabilizers
Pelvic floor

When these muscles coordinate well, they help support and protect your spine through everyday movements.

But when one part of the system isn’t doing its job, or the timing is off, your back can take on more stress than it should.

Common Reasons Core Exercises Don’t Help Your Back

If you’ve been diligent about core work but still feel stuck, here are a few reasons why:

1. You’re not training for movement, just isolation.

Traditional core exercises often isolate one muscle group at a time. But your body doesn’t move in isolation. It moves as a system. If your core isn’t integrating into how you move, like squatting, lunging, or rotating, then it may not be helping your spine in the ways you need.

2. You’re bracing too much or in the wrong way.

A tight core isn’t always a strong one. Sometimes people over-brace or hold their breath, creating excessive tension in their low back instead of true support.

3. You haven’t addressed your movement patterns.

Even strong muscles can’t overcome poor movement habits. If you’re constantly rounding your back when you lift or overextending your spine to compensate for hip stiffness, your core strength alone won’t prevent pain.

So, Is It Your Core or Your Back?

It’s both.

Pain is often the result of a mismatch between strength, control, and movement. Your back may be feeling the brunt of it, but your core’s relationship with your back is what really matters.

What Should You Do Instead?

If your back still hurts even though you’ve been working on your core, it’s likely time for a more personalized strategy. That doesn’t mean throwing out core work. It means making sure it’s actually supporting how you move.

The next time you think, “I just need to strengthen my core,” ask yourself this instead:

“Is my core helping my back during the movements that actually bother me?”

That one shift in thinking can change everything, from how you train, to how you recover, to how confident you feel in your body again.

Most people have never been taught how to connect their core and back in a way that supports real-life movement.

Once that connection clicks? That’s when real progress starts to stick.

Want Help Getting There?

If you’re dealing with recurring back pain or frustration that your core work isn’t making a difference, we’re here to help! At Momenta Chiropractic, we work with people just like you. Active, motivated, and ready to finally get answers that make sense.

Joanna Holleran