Core Strength: Your Secret Weapon Against Back Pain

If your back could talk, it would probably beg you to work on your core. No, we’re not talking about crunching your way to six-pack abs (unless you’re into that). We mean strengthening the deep, stabilizing muscles that support your spine and keep you upright without creaking.

A strong core is like a built-in back brace, offering support, improving posture, and reducing the risk of those all-too-familiar aches and pains. So, let’s talk about why core strength is essential, how it helps prevent back pain, and, most importantly, what you can do to fire up those muscles without breaking a sweat—okay, maybe a little sweat.


Why Core Strength Matters (Hint: It's More Than Just Looking Good)

Your core isn’t just about your abs—it’s an entire support system that includes your deep abdominal muscles, obliques, lower back, and even your glutes. Think of it as your body’s natural weightlifting belt, holding everything in place so you can move efficiently and pain-free.

A weak core? That’s like trying to build a house on a foundation of Jell-O. It leaves you susceptible to poor posture, muscle imbalances, and—yep—chronic back pain. Research has shown that people with weak core muscles are more likely to experience lower back discomfort, while those with strong core engagement have better spinal stability and less pain.


The Core-Back Pain Connection

Let’s get one thing straight: your spine isn’t meant to do all the heavy lifting alone. It relies on the surrounding muscles for support. When your core is weak, your lower back picks up the slack, leading to strain, overuse, and the kind of discomfort that makes you rethink picking up your grocery bags in one trip (we’ve all been there).


A strong core helps by:

✔ Reducing spinal stress – The stronger your core, the less pressure your spine has to bear.

✔ Improving posture – Good core strength keeps you from slouching like a question mark at your desk.

✔ Enhancing movement efficiency – A stable core makes everyday movements—like bending, twisting, and lifting—more fluid and less injury-prone.

✔ Decreasing injury risk – Whether you're hitting the gym or just reaching for your morning coffee, a well-supported spine is less likely to rebel against you.



Core Exercises That Won’t Bore You to Tears

The good news? You don’t need fancy equipment or a gym membership to build a rock-solid core. These simple exercises can be done anywhere and are chiropractor-approved for keeping your back happy.


1. Dead Bug (No actual bugs required)

This exercise strengthens your deep core muscles while keeping your spine in a safe, neutral position.

👉 How to do it:

  • Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees.
  • Slowly lower one arm and the opposite leg toward the floor while keeping your back flat.
  • Return to the starting position and switch sides.
  • Repeat for 10 reps per side.

🚀 Why it works: It promotes core stability without putting undue stress on your back.


2. Bird Dog

This one is a chiropractor favorite because it engages your entire core while improving balance and coordination.

👉 How to do it:

  • Start on all fours with a neutral spine in a table top position.
  • Extend one arm and the opposite leg straight out while keeping your torso stable.
  • Hold for a second, then return to the starting position and switch sides.
  • Repeat for 10 reps per side.

🔥 Why it works: Strengthens the core and back while reinforcing proper movement patterns.


3. Plank (Yes, We’re Going There)

Planks may not be fun, but they’re one of the best ways to build core endurance.

👉 How to do it:

  • Start in a forearm plank position with elbows under shoulders and body in a straight line.
  • Engage your core (imagine bracing for a punch).
  • Hold for 30–60 seconds, or longer if you’re feeling ambitious.

💪 Why it works: Builds endurance in both your abs and lower back, reducing strain on the spine.


4. Glute Bridge

A weak core often means weak glutes, which can contribute to back pain. The glute bridge strengthens both.

👉 How to do it:

  • Lie on your back with knees bent and feet flat on the floor.
  • Press through your heels to lift your hips while squeezing your glutes.
  • Hold for a second at the top, then lower slowly.
  • Repeat for 12–15 reps.

🍑 Why it works: Strengthens the posterior chain (glutes, hamstrings, and lower back), improving spinal support.


A Strong Core is a Pain-Free Core

Back pain doesn’t have to be a constant companion. Strengthening your core is one of the simplest, most effective ways to support your spine and prevent discomfort. Plus, the benefits go beyond pain relief—better posture, improved movement, and a stronger, more resilient body are all part of the deal.

If back pain is already part of your daily life, chiropractic care and massage therapy can help you get back on track. A chiropractor can assess your core strength, check for muscle imbalances, and provide targeted adjustments, while massage therapy can release tension and improve mobility.

Ready to strengthen your core and say goodbye to back pain? Start with these exercises, and if you need extra support, book an appointment with our team at Peak Performance Chiropractic & Wellness in Buffalo, NY. Your back will thank you.



Bethany Wolcott

D’Youville Chiropractic ‘26

Prenatal Massage

By S21 GMB • October 27, 2025
8 Reasons You Should Get a Massage During Pregnancy

Pelvic Floor Physical Therapy

By S21 GMB • October 20, 2025
The Importance of Pelvic Floor Physical Therapy

Cubital Tunnel Syndrome: When Your Funny Bone Isn’t So Funny

By S21 GMB • October 13, 2025
We’ve all hit our “funny bone” before — that zinger of tingling pain shooting down your arm that you shake out. But when that sensation starts happening without bumping your elbow, it might not be so funny anymore. You could be dealing with something called Cubital Tunnel Syndrome — a condition that gives your ulnar nerve a bit too much attention for comfort.  Let’s break down what’s going on inside that elbow of yours, what causes this pesky problem, how to treat it, and what you can do to keep your funny bone feeling more “fun” than “numb.”

Sleeping Positions: Protecting Your Spine While You Snooze

By Solution21 Team • October 6, 2025
We all know that a good night’s sleep can make or break your day. But what many people don’t realize is that the position you sleep in plays a huge role in how rested—and pain-free—you feel when you wake up. The way you lie in bed can either support your spine and muscles or set you up for stiffness, discomfort, and even long-term issues. As chiropractors and massage therapists, we see the effects of poor sleep posture every day. The good news? With a few simple tweaks, you can protect your spine, reduce strain, and get the most out of your nightly rest. In this post, we’ll break down the best ways to sleep on your back and side, why stomach sleeping isn’t your spine’s best friend, and how the right pillow can make all the difference. 

10 Things You Didn’t Know About Inflammation

By Jun Sanchez • September 29, 2025
(And Why It’s Not Always the Villain)

Tendinitis vs. Tendinosis: What’s the Difference?

By Jun Sanchez • September 22, 2025
If you’ve ever had nagging elbow pain after a long weekend of yard work, or your Achilles tendon screaming at you after ramping up your mileage too quickly, you may have heard the term “tendinitis” tossed around. It’s the go-to explanation for tendon pain—but here’s the plot twist: not all tendon pain is actually tendinitis. Sometimes, it’s tendinosis. While the names sound almost identical, these conditions are very different. Understanding which one you’re dealing with is key to proper treatment, preventing reinjury, and speeding up recovery. Let’s break it down in a way that makes sense (no medical degree required). 

Game Day Gains: Staying Active and Healthy While Cheering on the Bills

By S21 GMB • September 15, 2025
The start of the Buffalo Bills football season is one of the best times of the year in Western New York. Whether you’re in the stands at Highmark Stadium or packed into a living room with family and friends, there’s nothing quite like the energy of game day. But let’s be honest—football watching usually comes with hours of sitting, bottomless snacks, and more than a few high-calorie treats. Here’s the good news: you don’t have to sacrifice your health to enjoy the game. With a few smart tweaks, you can cheer on Josh Allen and the team while also supporting your own body. Below are fun, evidence-based tips for staying active and healthy all football season long.

The Activator: Small Tool, Big Results in Chiropractic Care

By Design Team • September 8, 2025
When most people picture a chiropractic adjustment, they imagine a manual adjustment—the quick, precise movement of a chiropractor’s hands creating that signature “pop.” But there’s another technique that’s just as effective, and in many cases, even more comfortable for patients: the Activator. This method uses a small handheld tool called the Activator Adjusting Instrument to deliver safe, gentle, and targeted adjustments. While it might look simple, this little spring-loaded device packs a powerful punch when it comes to improving spinal health and reducing pain. In this post, we’ll break down what the Activator is, why chiropractors use it, how it works, and who can benefit most from this technique.

6 Things You Didn’t Know About Kyphosis

By S21 GMB • September 1, 2025
When you hear the word kyphosis , you might picture someone hunched over with poor posture. But this spinal condition is a lot more interesting—and more common—than most people realize. Kyphosis happens when there’s an exaggerated forward rounding of the upper back. While a little rounding is normal, too much can cause pain, stiffness, and even affect breathing in severe cases. The good news? With the right awareness and care, many people can manage it effectively. Here are six things you may not have known about kyphosis: 

Visceral Massage: Supporting the Body from the Inside Out

By Jun Sanchez • August 25, 2025
When most people think about massage, they picture sore shoulders, tight hamstrings, or a knot in the middle of their back. But did you know massage can also target areas inside the body? We’re not talking about bones or muscles this time—we’re talking about your organs. Visceral massage, sometimes called visceral manipulation, is a specialized form of therapy that focuses on releasing restrictions around the organs in your abdomen and chest. This technique may sound a little different than what you’re used to, but it has been shown to help with everything from digestion to chronic pain. Let’s break down what visceral massage is, why it works, and who may benefit. 
Show More