A Working Checklist for Core Strength
Core Strength: what is worth doing, what is worth avoiding, and when to stop and see a doctor.
The endurance and control of the trunk muscles that stabilize the spine. It supports back health, and the evidence does not support the idea that weak abdominals cause back pain.
Key takeaways
- Evidence: general exercise works about as well as specific core training for back pain
- Most useful quality: endurance and control rather than maximum strength
- Most useful single change: Train the whole body; general exercise works as well for back pain.
- Commonest mistake: Bracing your abdominals constantly through the day.
- See a doctor if any of the signs under "When to speak to a doctor" below apply to you.
Do
- Train the whole body; general exercise works as well for back pain
- Include anti-rotation and carrying work, not only sit-ups
- Build endurance with holds and controlled movement
- Progress gradually and keep it going long term
Do not
- Bracing your abdominals constantly through the day
- Repeated loaded sit-ups if they cause back pain
- Expecting core work alone to resolve back pain
The numbers behind the list
Here are the figures the checklist is drawn from.
| Measure | Figure |
|---|---|
| Evidence | general exercise works about as well as specific core training for back pain |
| Most useful quality | endurance and control rather than maximum strength |
| Recommended for adults | muscle-strengthening activity on at least 2 days a week |
| Bracing constantly | not recommended; it increases stiffness |
If you change one thing
Train the whole body; general exercise works as well for back pain. Start there. The rest of the list keeps.
Related topics
- What the Guidance Really Says About Exercise in Later Life (Fitness)
- Pelvic Floor: What the Evidence Actually Says (Women's Health)
- Strength and Balance in Later Life: What Published Guidance Supports (Healthy Aging)
- The Evidence on Exercise with Persistent Pain, Without the Hype (Chronic Pain)
Where to go next
- Core Strength: Separating Myth From Guidance
- Core Strength for Beginners: Where to Start
- Core Strength — the reference entry
- Back and Posture: The Complete Guide
- Lifting Safely: Sorting the Evidence From the Noise
- Posture: What the Evidence Actually Says
When to speak to a doctor
Stop and see your doctor for sharp back pain during exercise, pain radiating down a leg, or any numbness or weakness. Go to the emergency room for numbness around the genitals, buttocks or inner thighs, bladder or bowel changes, or weakness in both legs, and call 911 for chest pain or fainting during exercise.
Where this comes from
- Office of Disease Prevention and Health Promotion — Physical Activity Guidelines for Americans, 2nd edition
- National Institute of Arthritis and Musculoskeletal and Skin Diseases — Back Pain
How this page was put together
Every figure, recommendation and warning above is taken from the guidance named in Where this comes from. Nothing on this page is inferred, summarized or generalized beyond what those bodies publish: where they give a number, it is their number, and where they are silent, so are we. Pages are rebuilt whenever the underlying record changes. Sign-off by a named clinician, where it has happened, is shown at the top of the page along with the date.
Medical disclaimer
This article is general information, not medical advice. It cannot account for your own history, medication or circumstances. Always speak to your doctor, pharmacist or another qualified health professional before making changes that affect your treatment, and never delay seeking medical advice because of something you have read here. In an emergency, call 911.
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