You’ve stretched. You’ve foam rolled. Maybe you’ve even taken a few days off to rest. For a little while your back feels better… and then seemingly out of nowhere, the pain comes right back. If you’re frustrated by recurring back pain and feel like you’re stuck in a cycle of temporary relief, you’re not alone. Here’s what’s actually going on.
When most people think about their core, they think about the muscles you can see—the “six-pack” muscles, known as the rectus abdominis. These muscles help create movement, but they’re not the primary muscles responsible for keeping your spine stable throughout the day.
The muscle that often gets overlooked is the transverse abdominis. This deep core muscle wraps around your midsection like a natural weight belt. Its job is to create stability and support before you bend, lift, reach, or twist.
The problem is that many people with recurring back pain have difficulty activating this muscle effectively. They may do crunches, sit-ups, or other traditional ab exercises, but those movements don’t necessarily teach the body how to engage the deep stabilizers that help protect the spine. If the transverse abdominis (TA) isn’t doing its job, the low back often ends up working harder than it should.
Here’s a simple exercise I often use to help patients learn what proper core activation feels like.
Start by lying on your back with your knees bent and your feet flat on the floor. Place one hand underneath the small of your back.
Now gently press your low back into your hand. As you do this, pay attention to what happens in your stomach. If your belly pushes outward dramatically or you feel like you’re bracing as hard as possible, you’re probably relying on the wrong muscles.
Relax and try again.
This time, start with the same motion of pushing your low back into your hand, then think about gently drawing your belly button toward your spine. You will see your stomach flatten rather than bulg out, this is a good thing!! Once mastering your proper TA activation, then continuing to breathe normally with this activation is essential. You’re not sucking your stomach in or holding your breath. The goal is a light, controlled engagement deep in your core.
It may feel subtle at first, and that’s okay. For many people, this is the first time they’ve actually felt their deep stabilizing muscles turn on. Practice this for a few minutes a day, and you’ll start building the foundation your back has been missing.
Think about the last time your back “went out.” Chances are it didn’t happen while standing perfectly still. It probably happened while bending down, reaching for something, unloading groceries, or twisting awkwardly to grab an object.
That’s because many back injuries occur during a combination of bending and rotation. Unfortunately, most people never train for that movement pattern.
This is where de-rotational exercises become valuable. Instead of teaching your body how to create more movement, they teach it how to control movement.
One of my favorite examples is the Pallof press. Using a resistance band or cable, you press your hands away from your body while resisting the force trying to pull you into rotation. It sounds simple, but it’s an excellent way to teach your core to stay stable during real-life activities.
By improving rotational control, you’re helping your body handle the movements that commonly trigger recurring back pain in the first place.
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