Core Strength
The endurance and control of the trunk muscles that stabilise the spine.
Last revised
Key takeaways
- Evidence: general exercise is as effective 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 get help" below apply to you.
Why it matters
It supports back health, and the evidence does not support the idea that weak abdominals cause back pain.
The numbers, in one place
| Measure | Figure |
|---|---|
| Evidence | general exercise is as effective as specific core training for back pain |
| Most useful quality | endurance and control rather than maximum strength |
| Recommended | strengthening on at least 2 days a week |
| Bracing constantly | not recommended; it increases stiffness |
What helps
- 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
What to avoid
- Bracing your abdominals constantly through the day
- Repeated loaded sit-ups if they cause back pain
- Expecting core work alone to resolve back pain
Where to go next
- Core Strength in Five Minutes
- Core Strength: Sorting the Evidence From the Noise
- Lifting Safely: Sorting the Evidence From the Noise
- Posture: What the Evidence Actually Says
When to get help
Stop and seek assessment for sharp back pain during exercise, pain radiating down a leg, or any numbness or weakness. Seek emergency care for numbness around the genitals or back passage, bladder or bowel changes, or weakness in both legs.
Where this comes from
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, summarised or generalised 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 a GP, 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 999.