“You need a stronger core.” It’s the advice everyone with back pain hears, usually followed by a prescription of planks and crunches. There’s truth in it, but also a lot of misunderstanding, and doing the wrong core work can be pointless or even counterproductive. Here’s what actually matters.
Does a weak core cause back pain?
Not as simply as people think. Plenty of people with strong-looking cores have back pain, and plenty with unremarkable cores have none. Core strength is one factor among several, load, movement habits, stress and sleep all matter too. So “just strengthen your core” is an oversimplification.
What “core” really means
The core isn’t your six-pack. It’s a whole cylinder of muscles, deep abdominals, back muscles, the diaphragm and the pelvic floor, that work together to control and support your spine as you move. The goal isn’t a hard, braced stomach. It’s control: the ability to stabilise your spine smoothly during real activities.
Why crunches often don’t help
Endless crunches train one muscle group in one direction, and can even aggravate some backs. What actually helps most backs is control and endurance, learning to keep the spine steady while you move, breathe and load. That’s a different skill from doing a hundred sit-ups.
What actually works
- Exercises that train control and stability, not just brute strength
- Learning to move and load without over-bracing
- Progressing gradually into the movements and loads your life actually involves
- Combining it with overall movement and, where needed, hands-on manual therapy, not core work in isolation
How a physiotherapist helps
A physiotherapist can work out whether control really is a factor for your back, and if so, build a targeted, progressive programme, rather than generic core work. Done right, it’s one of the most effective ways to reduce recurring back pain.
Frequently asked questions
Should I do planks for my back?
They can help as part of a balanced plan, but they’re not magic, and not right for every back. It depends on your assessment.
Will a strong core cure my back pain?
It can help a lot, but it’s one piece. Movement, load and lifestyle matter too.
Can core exercises make back pain worse?
The wrong ones, done the wrong way, can. That’s why guidance matters.
If you’ve been told to strengthen your core but aren’t sure how, a physiotherapist can build the right programme for your back. You can book a session here.
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Marcos Jusdado is a physiotherapist and osteopath at Kinesis Clinic, Vida Emirates Hills, in the heart of Dubai. With 9 years of experience and over 12,000 sessions, he specialises in sport physiotherapy, functional neurology (P-DTR), vestibular rehabilitation and chronic pain, working with everyone from busy professionals to competitive athletes. His approach focuses on finding the root cause of pain rather than just treating the symptoms, helping his patient to achieve long-lasting results.
