Does contracting the core help or hinder low back pain?

This 2026 study provides some interesting insights into core engagement and low back pain.

When it comes to improving low back pain, is it better to actively engage the core or keep it relaxed during exercise?

A randomised controlled trial of 152 people with chronic low back pain compared two groups doing the same Pilates programme for 12 weeks, twice a week.

The only difference between the two groups is how they were taught to use their core. 

Group 1 was told to actively contract their core, abdominals, pelvic floor, diaphragm and deep spinal muscles, throughout every exercise. 

Group 2 was told to move in a relaxed, smooth way - no deliberate bracing or gripping.

The result were really interesting and proved what we preach at the IHC- less is more.  

The relaxed group had greater improvement in disability than the contracted group. And across the other outcomes - pain, function, and global improvement - the relaxed approach ranged from equally as good to mildly better. 

In hypopressives we work with the natural biomechanics of our breath. We don't brace, tense or activate muscles, we allow the breath to do the work for us and we get a reflexive activation rather than a voluntary one. 

Whilst certain cues such as draw belly button to spine, press your back into the mat and brace your core are slowly being discontinued by movement instructors other cues are being used in their place......

➡️ Corset your abs 

➡️ Draw pelvic bones in 

➡️ Engage from the bottom up

The questions we're discussing at the IHC.....

❓Are these cues necessary?

❓Do they risk causing dysfunction?

❓Are they working with the bodies natural biomechanics?

❓Do they have their place when done correctly? 

❓Will studies prove in years to come that they are not necessary?

What I love about being a member of the IHC is that we don't need to agree, we can be critical thinkers, put our point forward, look into the evidence and speak up when there may be other points to consider. 

That's exactly what we've been doing today around this topic!

 If you want to become a part of this growing community of critical movement thinkers and provide your clients with options to support their pelvic health and overall wellbeing join my next level 1 Teacher Training

And if you're still being cued to 

➡️ Belly button to spine

➡️ Press your back into the mat

➡️ Brace your core

I'd question whether that's necessary, see how it feels for your body and try performing the same exercises in a more relaxed way too.