These 3 Core Exercise Mistakes Are Making Your Back Pain WORSE (And What to Do Instead)

If you’re training your core to protect your back or reduce pain—but you’re still dealing with back issues—you might be making some common mistakes.

At Made 2 Move Physical Therapy in Charleston, we work with a ton of active adults, athletes, and fitness enthusiasts trying to solve their back pain through "core work." But here’s the truth:

Most people are doing the wrong things when it comes to core training for back health.

Below, I’ll break down the 3 biggest core training mistakes I see as a Charleston physical therapist—plus give you smarter, more effective core exercises that I recently used with one of our clients recovering from low back pain.

Mistake #1: Only Training Your Abs and Ignoring Your Back

Your core is not just your abs.

It’s your entire midsection—front, back, and sides. That means your spinal erectors, multifidus, QL, and other deep back stabilizers are all part of your core too.

So if your core routine is just planks and crunches, you’re missing half the equation. In fact, for many people with back pain, the issue isn’t “weak abs”—it’s a weak or under-trained back.

💡 Charleston back pain tip: Start incorporating exercises that specifically target your posterior chain—your back needs to be strong, mobile, and loaded regularly.

Mistake #2: Moving Like a Rigid Robot (and Avoiding Spinal Movement)

We hear this one all the time:

“Keep your spine neutral. Don’t twist. Don’t bend.”

But your spine was designed to move.

Your vertebrae and supporting muscles allow you to bend, rotate, extend, and move in a variety of ways. When you avoid these movements out of fear (or because you've been told to stay "neutral" all the time), you get stiff, immobile, and less prepared for the demands of life or sport.

Don’t avoid spinal motion—train it.

Instead of freezing up and moving like the Tin Man, build strength and confidence through controlled, loaded spinal movements.

Also from our blog:

Implementing Isometrics: Tackling Knee Pain

Preventive Physical Therapy: How to Stay Active and Avoid Injuries

Muscle Mastery 101: Isometric vs. Eccentric vs. Concentric

What’s The Real Fountain of Youth?

Mistake #3: Your Core Exercises Are Too Easy (and Don’t Create Change)

We love a good bird dog or cat-cow for rehab or warm-ups. But if that’s all you’re doing, it’s not enough to stimulate real change.

Think of it this way: Lifting your phone works your biceps...but won’t grow your biceps.

Same for your core—if the exercises aren’t challenging, your body won’t adapt.

You need to feel fatigue, tension, maybe even a little back pump to create a stronger, more resilient core.

What to Do Instead: Core & Back Exercises That Actually Help

Here are 5 movements I used just last week with a client dealing with back pain:

✅ GHD Roll Ups

✅ Kettlebell Teapots

✅ Rotational Jefferson Curls

✅ Banded Rotations

✅ Dumbbell Suitcase Deadlifts

These train your full core—including your back—and challenge you in rotation, flexion, and side bending. Exactly what your spine is designed for.

TL,DR – Here’s What This Means for You

If you’ve been struggling with back pain and relying on crunches and bird dogs, here’s what we want you to know at Made 2 Move Physical Therapy Charleston:

The 3 most common mistakes people make:

Neglecting the back muscles that are part of your core.

Avoiding spine movement and staying “neutral” 24/7.

Doing easy, low-effort exercises that don’t produce results.

If you want a strong, mobile, and pain-free back, you have to load your spine, train all aspects of your core, and stop being afraid to move.

Want Help With Your Back Pain?

We help people all over Charleston get out of pain, move better, and build strength for life. If you’re dealing with persistent back pain and want a clear plan to fix it—without fear or outdated restrictions—we’ve got you.

📍Made 2 Move Physical Therapy Charleston

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