Anyone who’s dealt with lower back pain will tell you how unpleasant it can be. As it stands, back pain is the single largest cause of disability in the UK, with lower back pain accounting for 11% of the total disability population alone. And with research showing one in six of us will experience low back pain at some point in our lives – a figure that seems to be on the increase when compared to previous data – it’s becoming an all-too common experience.

But what if we told you there was a way to ease tension and reduce your risk of lower back pain simply by adding a few more moves into your gym routine? While lower back pain can be caused by a whole host of factors, one common one (especially among younger people) is poor posture and sedentary behaviour – both things which working at a desk all day can contribute to. And while we can’t all pack in the day job and swap our desks for a sandy beach, strengthening your deep core could help to improve your posture and prevent muscle weakness. 

Your deep core muscles help to keep your body upright and stabilise the spine so you’re able to move freely without sacrificing stability. The big question is: what exactly are the deep core muscles? How do they work? And what’s the best way to train this part of your body? To find out, we spoke to Victoria Marie Norris, a PT at Gymbox. Here’s what she had to say.  

The deep core is primarily made up of four key muscle groups:

1. Transversus abdominis

The deepest of the six abdominal muscles, the transversus abdominis, wraps around the entire abdomen, sitting below the visible ‘abs’ we commonly refer to when talking about the core.

Also known as the corset muscle due to the way it wraps around the centre of the body, its sheer size means it provides important stability to the spine and pelvis while helping to maintain internal abdominal pressure (ie keeping all the organs where they’re supposed to be).

2. Multifidus

In comparison to the transversus abdominis, the multifidus muscles are very small. “These muscles run along the length of the spine, providing stability and support by controlling small movements of each vertebra,” Norris explains.

But despite their size, the multifidus muscles are still strong, which is thought to be down to the way they’re constructed.

3. Pelvic floor muscles

Your pelvic floor muscles kind of do what it says on the tin – they sit at the base of your pelvis, providing a ‘floor’ that supports the pelvic organs and stabilises the pelvis.

“They also play a crucial role in controlling bladder and bowel function,” Norris adds.

4. Diaphragm

Although the diaphragm is primarily talked about for its role in breathing, it’s also an important for maintaining core stability. Despite being a thin, dome-shaped muscle, the diaphragm is responsible for controlling intra-abdominal pressure (which pushes out waste such as urine, poo and vomit), reducing stress on the spine and supporting the trunk area.

In fact, a 2023 study into the role core stabilisation exercises could play in the treatment of lower back pain stated that, while the diaphragm is often overlooked as a core muscle, anyone who requires “any form of core stabilisation exercises for low back pain rehabilitation should consider [it]”.  

The deep core is just one part of the wider group of core muscles. The muscles most associated with the core – the ‘abs’ or ‘six-pack muscles’ – are the most visible, which is why people are typically more keen to train these areas.

“These muscles are the ones responsible for movements like bending and twisting, as well as stabilising the torso,” Norris explains. “Most people only aim to work these core muscles, but it’s the deep core – what some people call your ‘inner unit’ – that will really deliver the benefits.” 

As we’ve already mentioned, one of the main benefits of improving your deep core strength is reducing your risk of lower back pain and muscle strain.

“Training your deep core will improve posture, stability and balance, plus reduce your risk of injury,” Norris says. “Many people experience back pain due to weak core muscles and poor posture, but strengthening the deep core muscles can alleviate this back pain.”

Working on your deep core muscles can also help to prevent and relieve issues such as urinary incontinence, pelvic organ prolapse and sexual dysfunction, Norris adds.

“Strengthening the diaphragm can also enhance respiratory function, leading to better oxygen intake, endurance and overall health,” she says. 

Ready to start training your deep core? Try these three bodyweight exercises to get started. To build strength, make sure to do several sets of each move on a regular basis.

1. Pelvic tilt 

“To work your transverse abdominis, lie on your back with knees bent and feet flat on the floor,” Norris says. “Inhale, then exhale as you tilt your pelvis backward, pressing your lower back into the floor. Focus on engaging your deep core muscles. Hold for a few seconds, then release.”

2. Bird dog

“Start on your hands and knees in a tabletop position,” Norris explains. “Extend your right arm forward and your left leg backward while keeping your torso stable and parallel to the floor. Engage your deep core muscles to maintain stability. Hold for a few seconds, then return to the starting position and switch sides.”

3. Plank variations

“Planks are excellent for engaging the entire core, including the deep core muscles,” Norris says. “Experiment with variations such as forearm planks, side planks and planks with leg lifts to challenge different aspects of core stability.” 

Images: Getty