Ever finished a core workout and felt it more in your lower back than your tummy? You are definitely not alone. This is something many mums experience and the good news is it can be fixed. Here is why your back might be hurting during your core exercises and what you can do to make your workouts feel stronger, safer and actually effective.

Why Does Your Back Hurt During Core Workouts?

First, your deep core muscles might be weaker than you realise. Pregnancy, childbirth and time away from training can all leave those important deep tummy muscles less active. When they are not firing properly, your back muscles take over, and that is when soreness and discomfort happen.

Second, your pelvic floor and core work together as a team. After having a baby, it is very common for the pelvic floor not to fully engage with your tummy muscles. When that connection is missing, your lower back ends up doing extra work, especially during moves like crunches or planks.

Third, sometimes the way you perform exercises needs a little tweaking. Moves like planks or leg raises can cause your lower back to arch too much without you noticing. That means your spine is under pressure instead of your core muscles doing their job.

And lastly, going too hard too soon is a recipe for back pain. Jumping straight into advanced moves such as plank jacks or mountain climbers before your core is ready puts unnecessary strain on your back.

How To Stop Your Back From Getting Sore

Start small. Begin with gentle core activations like pelvic tilts or dead bugs to wake up those deep muscles before moving on to tougher exercises. Breathe with your core. Exhale as you brace your tummy, thinking “blow out as you squeeze.” This simple breathing technique helps you engage the right muscles and protects your lower back.

Keep your back neutral. In planks or leg raises, avoid letting your lower back arch or tuck under. Imagine gently drawing your belly button towards your spine to keep your posture safe. Go at your own pace. Controlled, mindful core movements first and then build up to higher intensity exercises like mountain climbers. Programs like Transform’s Lifestyle Subscription are designed to help you progress safely, step by step. And don’t forget to stretch. Tight hips, hamstrings or hip flexors can pull on your lower back and make it work harder. Simple stretches like hip openers and hamstring stretches after your workout ease tension and aid recovery.

How Transform Makes This Easier

At Transform, we guide you through safe, beginner friendly core workouts that help you build strength without pain. Our programs include step by step progressions and built in breathing and activation techniques designed to support your body as you rebuild your core. If your back has been sore after core training, it is just your body asking for a bit more care and attention. That is exactly what Transform is here for, to support you on your journey safely and effectively.