Stretching vs strengthening- the outcome

Strengthening Update: From Hamstring Woes to Goal-Scoring Glory

For those of you following my football team’s ongoing injury saga—the patient who didn't listen.....wouldn't be the first....... - (you can catch up here), now it's time for the comeback story.

You’ll be pleased to hear we’ve got a happy update.

After fully committing to his strengthening program, my hamstring-prone teammate has now made a successful return to the pitch. He's played the last two weekends and—wait for it—scored two goals.

Coincidence? Maybe. But we’ll take it.

Just goes to show: stick to your strengthening, and you’re basically guaranteed to score goals.

Okay, okay… maybe not guaranteed—but based on our current sample size of one, the results are looking pretty solid at 100%.

More importantly, he's back playing without pain or reinjury. And that’s exactly the kind of outcome we aim for with proper rehab.

So if you’re dealing with a similar issue, don’t skip the strengthening. Your body—and possibly your goal tally—will thank you for it.

Can 10 Minutes of Core Exercise Ease Low Back Pain?

If you live with ongoing low back pain, you’ve no doubt heard that core strengthening is recommended as part of treatment. But can just 10 minutes of core exercise really make a difference in your pain — right away?

A recent study suggests it just might.

The Quick Science Behind Pain Relief from Exercise

When we exercise, something called exercise-induced hypoalgesia (EIH) can kick in. That’s a fancy way of saying your body temporarily becomes less sensitive to pain. Think of it as your nervous system turning down the volume on discomfort — at least for a while.

But for people with chronic low back pain (CLBP), this effect can be unpredictable. Some get pain relief from movement. Others feel worse. So, researchers have been digging deeper into which types of exercise might actually help in the short term.

Core Workouts: Not Just for Long-Term Strength

Core stabilisation exercises — like planks and bridges — are a common go-to for building support around the spine. Their long-term benefits for low back pain are well known. But what about using them as a quick tool for pain relief?

A 2025 study by Tomschi and colleagues explored just that. It looked at whether a short burst of core exercises could trigger EIH and reduce pain sensitivity in people with CLBP.

What Did the Study Find?

The study involved 32 adults with non-specific low back pain. They completed a 10-minute core routine with these four exercises:

• Forearm planks

• Superman

• Side planks

• Glute bridges

Pain sensitivity was tested before and after the session using light pressure — both on the lower back and on other parts of the body like the hand and forehead.

✅ The result? Participants showed a noticeable reduction in pain sensitivity at their lower backs. This suggests the exercises triggered a local pain-relieving effect. The rest of the body didn’t show much change — so the benefit stayed focused where it was needed.

Interestingly, people with lower levels of pain catastrophising (i.e., less fear and worry about their pain) experienced stronger benefits. No negative effects were reported.

What This Means for You

If you’re managing chronic low back pain, this is encouraging news. Here’s how you might like to try this out yourself.

🧘‍♂️ Try a 10-minute Core Routine
Even short bursts of simple core exercises may help reduce your pain — especially if done regularly. These movements don’t require any equipment and are easy to do at home. For example:

Plank

Hold for 30 seconds → rest 10 seconds → repeat 3×

Tip: Keep a straight line from shoulders to heels. Avoid sagging hips, and keep your core solid.

Superman

Hold each side for 30 seconds → repeat 3×
Tip: Balance on your forearm or hand, extending alternate arm and leg upward. Focus on control and trunk stability.

Glute Bridge

Hold at the top for 30 seconds → rest 10 seconds → repeat 3×

Tip: Press through your heels to lift hips into alignment with shoulders and knees—squeeze your glutes and core.

🧠 Mind Matters
Your mindset can affect how your body processes pain. If fear of movement or frustration with pain is holding you back, you're not alone. These kinds of thoughts can actually increase your sensitivity to pain — and reduce the positive effects of exercise. That’s why we combine physical treatment and rehabilitation exercises with education and support to help you rebuild trust in your body, shift unhelpful pain beliefs, and approach movement with more confidence. 

👣 One Size Doesn’t Fit All
Everyone responds differently to exercise. We always try to work with you to come up with a plan that is safe, relevant to your activities and appropriate (yet beneficial enough) for you.

🔁 Already Following Along? Here’s What This Adds

We’ve previously explored low back pain and strengthening in these two blog posts:

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

• Low Back Pain & Strengthening – So, What Should You Actually Do?

Those pieces focused on longer-term recovery and getting stronger safely. This update adds a new dimension: how even a short bout of core-focused movement might help right now, especially when paired with the right mindset and support.

Bottom Line

A quick core session may not just be good for your strength — it could offer real-time pain relief too. Add that to the list of reasons to keep moving!

Want help getting started with a safe, tailored program? Book a session with one of us and we’ll support you with an approach grounded in the latest evidence — and what works for you.