When people experience back, hip or pelvic pain, they’re often told they need to “work on their core.” Naturally, many turn to traditional abdominal exercises like crunches, sit-ups or planks, assuming that stronger abs will protect them from injury.
While these exercises can build strength, they don’t tell the whole story. True core strength is about far more than appearance or how hard your muscles can contract.
A strong core isn’t just about force, it’s about how well your muscles coordinate, how long they can sustain support, and when they activate. Without this control, even strong muscles may not effectively protect you from pain or injury.
So, What Is the Core?
The core is not a single muscle. It’s a group of muscles that work together to support and control your spine and pelvis, including:
- Deep abdominal muscles (such as the transverse abdominis)
- Muscles of the lower back
- The pelvic floor
- The diaphragm
- Muscles around the hips and pelvis
So, rather than producing big, visible movements, many of these muscles act as stabilisers, providing a supportive base for movement. For example, the core plays a key role in supporting the spine during movement and load, maintaining balance and posture, transferring force between the upper and lower body, and reducing strain on joints and surrounding tissues.
Without even realising it, your core is working; when you walk, lift, reach, turn in bed, or get out of a chair.
Despite the core being a crucial yet often overlooked player, you might still be asking, why does core strength really matter? A well-functioning core can:
- Reduce the risk of back and hip pain
- Improve posture and movement efficiency
- Support recovery from injury
- Make everyday activities feel easier and safer
Effective Core Training at Rozelle Physio
At Rozelle Physio, effective core training goes beyond basic strengthening. We focus on teaching you how to activate your deep stabilising muscles correctly, then building control and endurance that translates into real-world movement.
Your program is tailored to your individual goals — whether that’s reducing pain, returning to sport, improving posture, or moving more confidently day to day. We incorporate specific, goal-driven exercises such as controlled balance work, postural retraining, and functional lifting or reaching tasks, ensuring your core is integrated into the movements you actually perform in everyday life.
A strong core isn’t about achieving a flat stomach, it’s about moving well, staying supported, and reducing strain on your body. If you’re experiencing pain or want to improve how your body moves, our team of friendly physiotherapists can help you train your core in a way that’s safe, effective, and specific to your injury and goals.