03/19/2026
What can taking a small bite out of a McDonald's burger teach us about low back pain? 🍔👇
There’s this huge idea that back pain is caused by a “weak core” or "instability." While strength might not actually be the main reason exercise helps, let's go with the idea that you need to strengthen those muscles.
The problem? Most rehab stays stuck in the "nibbling" phase forever. We start with bodyweight staples like planks and deadbugs, and then... we just keep doing them.
Getting started with these is fine if that is all you can tolerate. But eventually, you need to take a bigger bite.
Why?
- The Strength Gap: Basic "core stability" exercises often don't provide enough of a challenge to actually build strength or endurance. In fact, most daily activities like walking only require tiny amounts of core activation (about 2-5% of your max). If you want to get stronger, you eventually need to hit much higher levels of effort that planks alone won't give you.
- Real-World Specificity: Your body adapts specifically to what you practice. If you only practice "core bracing" while lying on the floor, there is no guarantee that control will transfer to standing, running, or lifting.
- Load vs. Complexity: To move past the "nibble," you have to increase the load or the complexity. This ensures your rehab actually mimics the normal movements and loads you experience in sport and daily life.
Don't spend your whole life "bracing" on a yoga mat. Progress your movement so you aren't nibbling forever.
