When a Weak Core Causes Back Pain & How to Fix It

You know what’s the number one question I get? Almost always it’s: “Why does my back hurt?” (Or maybe your knees ache, or your hips feel off.) Nine times out of ten… it comes down to the same culprit … a weak core.

Why Your Core Muscles Actually Matter

Your core isn’t just about the abs or rocking a six-pack. Your “core” includes several layers of muscles in the trunk, everything that supports your spine, pelvis, and hips.

Core muscles are important because they support your skeletal system. They also help your posture. This minimizes pain or injuries.

• The local stabilization system (small, deep muscles) includes your transverse abdominis, internal obliques, multifidus, pelvic floor, and diaphragm.

• The global stabilization system (bigger muscles) connects your pelvis and spine; think glutes, external obliques, rectus abdominis.

When these muscles are weak or not activating properly, your spine loses stability. That can lead to pain, poor posture, and imbalance.

Your muscles are like a bunch of rubber bands and are constantly pulling from joint to joint. The moment you get a tight muscle, you lose flexibility and range of motion of that muscle. This is what eventually leads to injury. A lot of us just think “my body is stiff because I’m getting old”.

When you start your training with stabilization training, this builds that foundation prevents injuries and supports all movement.

Signs You Might Have a Weak Core

Here’s what to watch out for if your core isn’t pulling its weight:

• Feeling stiff or tight all the time

• Back aches (or other joint pains)

• Feeling tired easily, especially when standing or moving

• Poor posture (slouching, rounded shoulders)

• Wobbly balance or instability

Why Your Core Might Be Weak (And It’s Not Just Laziness)

A weak core often comes from everyday stuff:

• Sitting all day at a desk

• Hours spent traveling or driving

• Old injuries (falls, car wrecks)

• Repetitive motions that overwork certain muscles

Over time, weak core muscles force other muscles to pick up the slack. Those “helper” muscles get tight or overused, and then your joints start pulling in weird ways … hello pain and poor posture.

How to Fix a Weak Core (the Right Way)

Here’s your 3-step roadmap:

1. SMR (Self-Myofascial Release): Use a foam roller or massage ball to release tight spots first. When the muscles relax, they can move better.

2. Targeted Core Training: Work on both stabilization and strength. NASM emphasizes a progressive, systematic approach, don’t just jump into advanced moves.

3. Strength Training: Once your core is ready, bring in full-body movements. A strong core supports other exercises and helps your joints decompress.

Core Exercises That Actually Work

Here are some beginer friendly exercises that help build real core stability and strength:

• Bridges — great for stability and glute engagement

• Plank — classic for a reason

• Bird-Dog — works both sides, builds coordination

• Superman / Cobra — targets your back line

• Bracing / TVA Activation — learn to “brace” (co-contracting muscles) to protect your spine.

Do these consistently, and you’ll notice:

• You stand taller

• Your aches fade

• Your energy feels better

• Your posture improves