Why Planks Aren’t Fixing Your Back Pain

We’ve all heard it.“You’ve got a weak core.”It’s become one of the most overused (and often misunderstood) phrases in the injury and fitness world.

But here’s the truth…

For most people, the problem isn’t that your core is weak — it’s that it’s not doing its job properly.

Your core’s not lazy, it’s just a bit confused.

Meet Your Real Core Team

Your core isn’t just there for six-pack selfies — it’s a team effort.

It’s made up of:

• The deep stabilisers – diaphragm, pelvic floor, transverse abdominis, multifidus (the quiet background crew)

• The movers – rectus abdominis (six-pack), obliques, glutes, lats (the show-offs doing the big stuff)

And just so you know, that pelvic floor muscle you keep hearing about? Yep — that’s technically part of your core too. It’s the one that stops you from wetting yourself when you sneeze, cough or laugh too hard in a spin class. Important job, that one. (We’ve all had a close call, don’t pretend otherwise.)

Their job isn’t to hold you rigid — it’s to react, stabilise, and relax when needed. When they’re working well, they’re like a tight band — rhythm, timing, harmony. When they’re not, it’s chaos… like trying to play Wonderwall at a wedding after 5 pints.

Where It All Goes Wrong

There are a few common reasons your core stops doing its job:

Old injuries — Pain can change how your muscles fire. Your brain goes into protection mode, switching off some muscles while over-recruiting others.

Poor breathing habits — Holding your breath or sucking your tummy in all day messes with pressure inside your trunk, throwing off the natural support system.

Lack of movement variety — Sitting in one position all day, training the same patterns over and over — your body gets lazy and forgets other options.

Over-bracing — That “brace hard and hold it” mindset? It’s like walking around with your handbrake on. Your core becomes rigid, not reactive.

The result? You might feel weak, unstable, or “tight” through your lower back or hips……but what’s really happening is that your core’s communication lines have gone a bit fuzzy.

Weakness vs. Coordination

Here’s the crucial difference:

A weak core lacks strength. A poorly coordinated core lacks timing.

And timing matters.

Your core’s main role is to anticipate movement and stabilise you as you move — not after the fact. It’s like a seatbelt that tightens when it senses motion, not one that clicks on once you’ve already crashed.

If your core fires late, the wrong muscles jump in to help — usually your back extensors or hip flexors. Over time, they get grumpy, overworked, and painful.

So instead of doing 100 crunches, you often need to teach your core how to show up on time again.

Step 1: Reconnect — Start with Breath

Before you do another plank, start by teaching your body how to breathe properly.

Your diaphragm is the unsung hero of core control.When you breathe well, your ribcage, abdominal wall, and pelvic floor move in sync — creating a pressurised, stable canister around your spine.

Here’s a quick reset:

• Lie on your back, knees bent, one hand on your chest and one on your belly.

• Breathe in through your nose, let your belly gently rise and your ribs expand outwards.

• Exhale slowly through your mouth like you’re fogging a mirror.

• Feel your ribs drop and your tummy draw in gently (not forcefully).

Do this for 2-3 minutes a day. It’s simple, but it’s the foundation.

Without good breathing mechanics, your core will always be working uphill.

Step 2: Rebuild — Strength Through Control

Once breathing’s nailed, we add gentle load and coordination.Think of this as low-load learning, not heavy lifting.

Start with movements that challenge your ability to maintain control while other parts move:

• Dead Bugs – Core on, ribs down, opposite arm and leg extend

• Bird Dogs – Keep your back steady as your limbs move

• 90/90 Heel Taps – Keep ribs tucked and lower abs working as you tap your heels down

You’re not chasing fatigue here — you’re chasing control.Slow, steady, and smooth.

If you’re shaking or holding your breath, you’re forcing it, not training it.

Step 3: React — Integrate and Load It

Now comes the fun bit — getting that core working in real life.

Your core’s job isn’t to look good in a mirror, it’s to keep you stable when you’re doing stuff.That means standing, rotating, lifting, carrying, running, swinging, even sneezing!

Some of my favourite “real world” core moves:

• Farmer’s Carry / Suitcase Carry – Builds anti-tilt and anti-rotation control

• Pallof Press / Chops – Trains your core to resist unwanted motion

• Split Stance Cable Row or Press – Teaches your trunk to stabilise through rotation and push-pull patterns

• Sled Pushes / Carries / Marches – Ultimate functional core integration

The goal? To make your core react automatically — not something you consciously switch on and off.

The Core Reboot Formula

Let’s put it all together.

Reconnect — Restore breathing and awareness

Rebuild — Train control through simple movement

React — Integrate strength and coordination under load

When you go through this process, you stop fighting your core and start teaching it what to do.

That’s when your lifts feel smoother, your back feels supported and your movement feels effortless again.

The Takeaway

So the next time someone says, “You’ve got a weak core,” you can smile and know better.

It’s not about smashing endless sit-ups or planks. It’s about teaching your body how to breathe, stabilise and move as one system.

Your core isn’t broken. It’s just been given the wrong job description for too long.

At Restore, we help people rebuild that trust in their body — not by over-correcting or over-bracing, but by restoring natural, confident movement.

So if your back’s been grumbling, your hips feel tight or your core just doesn’t feel like it’s “switching on,” remember this:

You don’t need to make it stronger. You just need to make it smarter.