Beyond Core Strength: What Really Helps with Low Back Pain Recovery

Why Core Strength Isn’t the Whole Story

Low back pain is one of the most common reasons people visit a physiotherapist—and one of the most misunderstood. While many people are told to “strengthen their core” to fix their back, the latest research shows that this advice might be too narrow.

So what does work for lasting relief? It turns out, recovery from back pain involves much more than just doing sit-ups or planks. Here’s what we know now—and how you can take a more complete, long-term approach to getting stronger.

What Happens When You Have Back Pain

Pain doesn’t just cause discomfort—it can actually inhibit the muscles that normally support your spine. Even once the pain eases and you’re back to your regular routine, these supporting muscles might not fully re-engage on their own.

This is why the strengthening work we give you after treatment is so important. It’s easy to stop too soon once you feel better—but this is exactly when your body needs focused rehab to rebuild strength and resilience.

Is Core Strength Enough? What the Research Says

The idea that a “weak core” causes all back pain has been around for a long time, but it’s not the full picture. While core muscles do help support your spine, focusing only on them isn’t the most effective approach.

👉 A 2019 systematic review found that while exercise is consistently beneficial for reducing pain and improving function, core-specific programs were not shown to be superior to other types of strength or movement-based training.

This supports what we see clinically every day: people get better faster and stay better longer when they take a whole-body approach to rehab.

What Actually Works? A Whole-Body Strategy

Rather than isolating the core, a comprehensive rehab program includes:

✅ Full-Body Strength Training

Strengthening your legs, glutes, and back improves how load is shared across your body—taking excess strain off your spine. Exercises like squats, lunges, and deadlifts (when done properly) can be hugely beneficial.

✅ Movement & Mobility

Avoiding certain movements out of fear can make things worse. Encouraging natural movement, exploring different postures, and gradually returning to activity help your back become more resilient over time.

✅ Muscular Endurance & Coordination

It's not just how strong you are—it’s how well your muscles work together. Building endurance and movement control is key to preventing future flare-ups.

✅ Aerobic Exercise

Walking, swimming, or cycling improves circulation, reduces pain sensitivity, and supports nervous system health. Regular movement (at any level) is better than rest.

✅ Psychosocial Factors

Stress, poor sleep, and fear of movement can all affect how much pain you feel. Addressing these through education, support, and lifestyle adjustments plays a major role in recovery.

How to Prevent Recurring Back Pain

Back pain is rarely caused by one simple issue like a weak muscle or poor posture. It usually comes from a mix of physical, emotional, and lifestyle factors built up over time.

The good news? Staying active is one of the most effective ways to reduce your risk. Studies show that people who engage in 2–3 sessions of exercise per week experience lower pain levels and better long-term function than those who are inactive.

Activities like Pilates, Tai Chi, and general strength training all support spinal health and help you move better—at any age.

The Takeaway: Movement is Medicine

If you’re dealing with low back pain now, or want to avoid it coming back, remember:

Core strength is just one piece of the puzzle. A full-body, whole-person approach is where real recovery happens.

Your rehab plan should be tailored to you—focusing on strength, mobility, endurance, and daily life habits that support long-term change.

Need Help with a Stronger Back?

Our physio team can help you build a personalised plan to get out of pain and stay active—safely and confidently.