Why “Just Strengthen Your Core” Can Be Dangerous Advice for Back Pain Sufferers
- Michael Dilworth
- Aug 4
- 2 min read
Dangerous Advice for Back Pain
When my back pain was at its worst, the most common (and dangerous) advice I got was simple: “Just strengthen your core.”
It’s still the go-to recommendation for back pain — even from people who should know better. Personal trainers, online influencers, and even well-meaning friends routinely prescribe exercises like sit-ups, Russian twists, and Jefferson curls as if they’re universal solutions.
Here’s the problem: those exercises can be fantastic for a healthy spine — but devastating for a compromised one.
What Is a “Compromised” Spine?
If your spine is:
Weak from chronic pain or instability
Structurally altered (e.g., fused, degenerated, herniated, stenotic)
Recovering from surgery or injury
…it is not the same as a young, pain-free, mobile spine. The tissues, joints, and nerves behave differently — and they cannot tolerate load, flexion, or rotation in the same way.
That means movements that are “great for core strength” in a healthy body may actually increase pain, nerve irritation, and damage in someone with spinal pathology.
Why Typical “Core Workouts” Can Cause Harm
Most traditional core exercises are based on one of three motions:
Spinal flexion (crunches, sit-ups)
Spinal rotation (Russian twists, bicycles)
Spinal loaded rounding (Jefferson curls, toes-to-bar)
These all place stress on spinal discs, joints, and hardware. A spine with arthritis, disc issues, or surgical fusion often can’t tolerate that kind of demand — especially repetitively.
That’s why people with spinal conditions frequently feel worse after trying “core strengthening” routines they find online.
The #1 Rule: Context Matters
If your spine is compromised, you should never follow generic internet advice — even from fitness professionals — until someone has:
✅ Asked about your spinal history (injuries, diagnoses, surgeries)
✅ Assessed your movement patterns and biomechanics
✅ Identified what positions and movements trigger your pain
Without this information, exercise prescription is based on assumptions — and assumptions get people hurt.
Don’t DIY Serious Back Pain
If you have sharp pain, numbness, tingling, or loss of strength in your legs or arms — that’s a medical issue, not a fitness issue.
Your first stop should be a:
Medical doctor (to rule out red-flags and structural issues)
Physical therapist (to restore safe movement and address pain generators)
THEN, once you are cleared and stable, bring in a specialized personal trainer who understands spinal conditions. Their role is to keep you strong, functional, and progressing — without setting your recovery back.
The Bottom Line
Not all core training is created equal — and not all spines can handle the same demands.
I learned this the hard way. I was once the person with a fused, painful spine trying whatever YouTube told me. It almost wrecked me.
That’s why I now help people rebuild safely — using spine-smart training that respects your unique limitations while helping you gain real, lasting strength.
If your spine deserves more than cookie-cutter fitness advice, reach out. Let’s rebuild from the ground up — the right way.
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