Why Core Strength Matters: Supporting Spinal Stability and Injury Prevention

February 2, 2026

Why Core Strength Matters: Supporting Spinal Stability and Injury Prevention

Why is it important to have a good core?

A well-functioning core is important because it provides stability to the spine and pelvis, allowing efficient and safe movement of the arms and legs during daily activities and exercise. Evidence-based research shows that the deep core muscles—particularly the transversus abdominis and multifidus—play a key role in spinal control and load transfer, and delayed or poor activation of these muscles has been associated with low back pain and injury.

Studies have demonstrated that improving core activation and endurance can reduce pain, improve function, and lower the risk of recurrent back injuries by enhancing postural control and distributing forces more evenly through the trunk.

A good core therefore supports balance, protects the spine, and improves movement efficiency in both everyday tasks and sport.

What is the core?

The core is not your 6-pack! It is the muscles underneath the rectus abdominis (the 6-pack) which helps to support and stabilise your spine. It consists of the transverse abdominis, internal and external obliques in the front, multifidus muscles in the back, your diaphragm and your pelvic floor muscles. These muscles form almost like a corset around your abdomen to support the structure.

You want to improve our deep core stability strength & endurance to be able to hold a good posture for longer and protect your spine whilst exercising.

How to Activate Your Core

Start in a comfortable position standing or lying down with your pelvis in neutral (not arched or flattened).

Gently pull in your lower tummy as if you are zipping up a zip from the bottom to your belly button. This should be a light contraction, not a hard tightening, of the lower abdominal muscles.

Keep your ribs relaxed and down. Your shoulders and chest should stay relaxed. Do not flare your ribs and do not hold your breath. This should not feel like hard work. Keep breathing normally.

Once activated, try to hold this gentle core contraction while moving your arms and legs, lifting objects or whilst doing your core exercises.

Now try these (not so easy) exercises to strengthen your core:

Plank

Lie on your stomach with forearms on the floor and elbows under shoulders. Lift your body so you are supported on your forearms and toes. Keep your body in a straight line from head to heels, engage your core, and breathe normally.

(Modified plank: keep your knees on the floor to make it a bit easier).

Try to hold this position for as long as you can, then repeat 3 times.

Dead Bug

Lie on your back with arms raised toward the ceiling and hips and knees bent to 90°. Brace your core to keep your lower back gently pressed into the floor. Slowly lower the opposite arm and leg toward the floor, WITHOUT your back lifting away from the floor. Then return to the start and alternate sides. Breathe out as you drop your arm and leg.

Try to do as many as you can, then repeat 3 times.

Bird-Dog

Start on hands and knees with a neutral spine. Tighten your core – as if you are lifting your belly button up towards your spine, whilst keeping the spine completely straight. Extend the opposite arm and leg while keeping your hips and shoulders level. Hold briefly, then return to the starting position and switch sides. Try to keep your pelvis still whilst doing this exercise.

Try to do as many as you can, then repeat 3 times.

Side Plank

Lie on your side with legs straight and elbow under your shoulder. Lift your hips off the floor so your body forms a straight line from head to feet. Keep your core engaged and hold while breathing steadily. Try to keep a straight line. (Modified side plank: Bend your bottom knee).

Try to hold this position for as long as you can, then repeat 3 times.

For More Help:

For more information and help, please contact Janika at the Wellington Branch.

Janika

Physiotherapist & Practice Owner