Why Core Strengthening Isn’t Fixing Your Back Pain (And May Be Making It Worse)
If you’ve ever Googled “how to fix back pain,” you’ve probably seen advice suggesting consistent movement, stretching, and core strengthening. And while that’s not wrong, it’s incomplete.
At our Portsmouth, NH physical therapy clinic, we see people every day who have been doing all the “right” core exercises—and still struggling with back pain.
Here’s why.
The Problem with Generic Core Strengthening for Back Pain
Yes, movement matters.
Yes, stretching can help.
Yes, core strengthening is important.
But only when applied at the right time and in the right way.
Jumping into generalized ab workouts—like planks, crunches, or stability exercises—too early can actually prolong your back pain or make it worse.
That’s because most back pain isn’t simply a strength issue.
Why Back Pain Is Usually a Movement Problem (Not a Weakness Problem)
One of the biggest misconceptions we hear from patients across the Seacoast NH area is:
“My back hurts because my core is weak.”
In reality, about 80% of back pain is mechanical, meaning it’s caused by the way your spine moves—not how strong it is.
While strengthening plays a role in long-term recovery, it’s not the first step.
If you’ve been focusing on core workouts and still dealing with recurring pain, this is likely why.
Why Your Ab Exercises Aren’t Working
Core exercises can:
- Improve circulation
- Create temporary support
- Reduce discomfort short-term
But they don’t fix the root cause.
If your spine isn’t moving properly, adding strength on top of dysfunction can:
- Reinforce poor movement patterns
- Increase irritation
- Lead to recurring flare-ups
This is why so many people in Portsmouth and surrounding areas feel stuck—doing everything right, but seeing no lasting results.
Mobility Before Stability: The Missing Link in Back Pain Treatment
At our Portsmouth physical therapy clinic, we follow a simple rule:
Mobility before stability
Before you strengthen your core, you need to:
- Restore proper spinal movement
- Identify the specific movement causing pain
- Use targeted exercises based on your body
Not:
- Random stretches
- Generic workout plans
- TikTok or YouTube routines
When you address the underlying mechanical issue first, your results improve dramatically—and actually last.
A Real-Life Example
One of our clients—a highly fit Marine veteran in his late 30s—had a strong core and consistent workout routine. But he still dealt with recurring back pain.
The issue wasn’t strength. It was mechanical dysfunction in his spine.
Once he focused on correcting movement patterns (instead of just strengthening), everything changed:
- Faster recovery
- Fewer flare-ups
- Better day-to-day mobility (even after travel and long periods of sitting)
What This Means for You
If your core workouts aren’t fixing your back pain, you’re not alone.
And more importantly—you’re not broken.
You’re likely just missing a key step:
- Fix movement first
- Then build strength
When you do that, your progress doesn’t just feel temporary—it actually sticks.
Get Help for Back Pain in Portsmouth, NH
If you’re in Portsmouth, NH or the Seacoast area and tired of dealing with ongoing back pain, working with a specialist who understands mechanical back pain can make all the difference.
Dr. Carrie Jose, Physical Therapy Specialist and Mechanical Back Pain expert, owns CJ Physical Therapy & Pilates in Portsmouth.
To request your free guide to relieving back pain naturally, visit cjphysicaltherapy.com or call 603-380-7902.
