Core Activation and Back Pain
Core Activation: Why It Matters More Than You Think
(And How to Do It Properly)
When most of us hear the word "core," we picture six-pack abs or intense gym workouts. But your core is far more than an aesthetic goal—it is a sophisticated internal support system. Learning how to activate it properly can be the single most significant change you make for your posture, movement, and spinal health.
Whether you’re lifting at work, playing sport, practising Pilates, or simply trying to get out of bed without that familiar back pain, your core is the foundation. In this article, we’ll break down what the core actually is, why activation is your first priority, and how to start using it more effectively in your daily life.
What Is the Core? A Simple Anatomy Overview
It’s helpful to stop thinking of the core as a single muscle. Instead, view it as an integrated system of muscles working in harmony to stabilise and move your spine.
The "Cylinder" Concept - Think of your core like a pressurised canister or can:
The Lid: Your Diaphragm (the primary breathing muscle).
The Base: Your Pelvic Floor.
The Walls: Your deep abdominals (transversus abdominis) and the multifidus (small stabilising muscles along the spine).
The Outer Layers: Your obliques and rectus abdominis (the visible "six-pack" muscles).
When these muscles work together with the right timing and pressure, your spine becomes more stable, efficient, and resilient.
Why Coordination Trumps Strength
You can have the strongest "six-pack" in the world and still suffer from back pain. This typically occurs due to a gap between Core Strength and Core Endurance.
Core Strength
Purpose : Producing maximum force (e.g., bracing for a heavy lift).
Duration : Short bursts of high intensity.
Common Issue : People "brace" too hard and hold their breath.
Core Endurance
Purpose : Sustaining low-level support (e.g., standing, sitting, walking).
Duration : Constant, subconscious activation throughout the day.
Common Issue : People "switch off," leading to slouching and fatigue.
Most people don’t actually need more strength—they need better endurance and coordination. Your core should gently support you all day, not just switch on during a workout. This is why people can feel strong in the gym but still experience pain during everyday activities like doing the dishes or gardening.
Why "Feel" Comes Before "Flex"
A common question we hear is: “Why can’t I just start doing the hard exercises now?” The reason is simple: Activation must precede load. If your core isn’t firing correctly, adding exercises can reinforce poor patterns. This often leads to:
Over-bracing or breath-holding: Increasing internal pressure unsafely.
Compensation: Using surface muscles, hip flexors, or the lower back to do the work.
Rigidity: Becoming "stiff" and restricted rather than "stable" and mobile.
We focus first on helping you feel and control your core—then we build strength and endurance safely on top of that foundation.
Balance and Pressure: The Key to True Stability
Core stability isn’t about tightening as hard as possible; it’s about balanced pressure.
Too much tension: Creates rigidity and restricts movement.
Too little support: Leads to instability and joint strain.
The goal is a responsive core—one that provides pelvic floor support without clenching and allows you to move while staying stable.
How This Applies to Real People
Tradies & Physical Workers: Repeated lifting and twisting place high demands on the spine. Proper activation reduces strain and improves how you transfer weight.
Pilates & Fitness Enthusiasts: Better activation stops you from overusing surface muscles, leading to better control and flow.
Sports & Active Individuals: A well-activated core enhances power, balance, and injury prevention during rapid or unpredictable movements.
Everyday Activities (ADLs): From carrying groceries to getting out of a chair, your core supports you constantly. Training it in daily life is just as important as formal exercise.
Quick Check: Are You Activating Correctly?
Try this simple starting point for a "30-second reset":
Inhale: Breathe into your lower rib cage, feeling it expand sideways (not just your chest rising).
Exhale: Gently draw your lower abdomen inward—aim for about 20–30% effort, not 100%.
The "Belt" Visual: Imagine tightening a wide belt around your waist—not "sucking in."
The Golden Rule: You should be able to maintain this light engagement while talking and moving comfortably. If you have to hold your breath, you are over-bracing.
Join Our Core Activation Workshop
If you want to move beyond theory and truly understand how your core should work, our Core Activation Workshop is designed for you. This is a practical, hands-on session where we:
Break down your unique anatomy.
Teach you how to breathe and activate simultaneously.
Show you how to apply activation to your specific everyday movements.
This workshop is suitable for all ages and activity levels—no fitness background required. Ready to take the first step toward moving better and supporting your spine? 👉 Talk to our friendly staff to register today!
If you’ve learnt something new, or this hit close to home, send this to a loved one AND make sure you book your chiropractic appointment!
Pick up your phone and give us a call on 0411735741. We’re here to help!