19/03/2026
This is something I teach my clients to do ALOT! Breathing correctly … creating enough intra abdominal pressure that enforces stability … something as simple as lying on your back with your knees at a 90 degree angle with feet up against the ground wall and blowing into a balloon is a fantastic core stability exercise! This exercise engages all the deep core stabilising muscles … it’s a game changer for back pain! When the lower back is more inclined to fall into lordosis (duck ass I call it) then you’re inevitably going to have some malalignment at the pelvis and this can cause added strain on the lower back and inhibit core activation. The rib cage flares as a result of the lordosis and inhibits a natural breathing pattern. To change that we have to train the rib cage to come out of the flared position by creating enough intra abdominal pressure to get the diaphragm and the pelvic floor muscles to work together. It’s easier on the floor … this way we can ensure that the back muscles aren’t over engaging which they are inclined to do for clients who are naturally lordotic (duck ass). Working on the deep core stabilisers is instrumental when it comes to eliminating back pain! Try it and let me know how you get on x
🧠 Deep Core Anatomy: The Hidden Stabilizing System
Beneath the superficial abdominal muscles lies a complex and powerful system often referred to as the deep core. This region integrates the diaphragm, psoas major, quadratus lumborum, transversus abdominis, and pelvic floor muscles, forming a cylindrical support system around the lumbar spine and abdominal cavity.
At the top of this system sits the diaphragm, the primary muscle of respiration. Its dome-shaped structure separates the thoracic and abdominal cavities while also playing a crucial role in pressure regulation and spinal stability. During inhalation, the diaphragm descends, increasing intra-abdominal pressure and contributing to core stiffness.
Running along the lumbar spine is the psoas major, a deep hip flexor that connects the spine to the femur. It plays a dual role in hip movement and spinal stabilization, linking lower limb mechanics directly to the lumbar region. Closely associated with it is the quadratus lumborum, which stabilizes the pelvis and assists in lateral flexion of the spine.
The transversus abdominis wraps around the abdomen like a corset, providing circumferential support. When it contracts, it increases intra-abdominal pressure and works synergistically with the diaphragm and pelvic floor to stabilize the spine during movement and load-bearing activities.
At the base of this system lies the pelvic floor, including muscles like the levator ani. These muscles support pelvic organs and act as the foundation of the core cylinder. Together with the diaphragm above, they create a pressure-regulating system that enhances both stability and movement efficiency.
Biomechanically, this entire system functions as a pressure canister. When properly coordinated, the diaphragm, abdominal wall, and pelvic floor generate and control intra-abdominal pressure, which reduces load on the spine and improves force transmission throughout the body.
This deep core system is essential not only for posture but also for functional activities such as lifting, walking, breathing, and maintaining balance. Any disruption in this coordination—whether due to weakness, poor breathing patterns, or muscle imbalance—can lead to reduced stability, compensatory movement, and increased risk of lower back pain.
Understanding this anatomy highlights a key principle of movement:
👉 True core strength comes from coordination of deep stabilizing muscles, not just surface-level strength.
