The Problem with "Back Smashing" in Core Workouts

Core Myths Mini Series

PART ONE: The Problem with "Knitting the Ribs Together" in Core Workouts

PART TWO: The Problem with “Back Smashing” in Core Workouts

PART THREE: The Kegel Myth: What You Need to Know for a Healthy Pelvic Floor

PART FOUR: The Problem with “Sucking Belly Button to Spine” in Core Workouts

When it comes to fitness and exercise, there's no shortage of advice and techniques. However, not all fitness cues are created equal, and some popular practices can do more harm than good. In this 4-part mini series on core myths, we're diving into four common misconceptions that can lead to injuries and dysfunction. Today, we're taking a closer look at the myth of "back smashing" during core workouts, a common cue given by fitness instructors, particularly during ab exercises or “core workouts”.

Many fitness instructors who use this cue have a well-intentioned desire to improve core strength. However, this cue is actually harmful to your core, spine, and pelvic floor. Unfortunately, old habits die hard, and it takes time for everyone to catch up with the latest evidence in fitness and rehabilitation. So today, we’re going to discuss why this practice of “flattening your back” is outdated and harmful, and what you should be doing instead to protect your core, spine, and pelvic health.

The problem with 'back smashing'

The misconception that smashing your lower back into the floor creates core stability is just that—a misconception. Core stability is in huge part determined by the position of your spine in relationship to your pelvis. For maximal reflexive activation of the deep core muscles (TVA, Multifidus, Pelvic Floor, and Diaphragm) in a coordinated and functional pattern, your spine needs to be in its strongest shape- with the natural curve in your lower back. This alignment triggers reflexes that activate the core muscles and increase core strength.

In contrast, when you flatten or “smash” your lower back, you inhibit this reflexive core muscle activation. This not only reduces the effectiveness of your core exercises but can also lead to injuries affecting the spine (particularly disc herniation), abdominal fascia, pelvic organs, and pelvic floor. Further, when you lose the natural curve in your lumbar spine, it turns off important muscles like the paraspinals and pelvic floor. This flattening also causes your organs to sit lower, compressing the pelvic floor, and disrupting the essential reflexive activation of your core muscles.

What to do instead of “flattening your back” during core workouts

Instead of flattening your back, there are 3 things you can do instead for a safer and more effective core workout, that will actually heal your core instead of harm it. In my years of practice, I have seen that certain cues result in the optimal reflexive muscle activation of the core muscles. When the diaphragm, pelvic floor, abdominal and paraspinal muscles are coordinated in their activation patterns with breathing, core muscle function really starts to improve and solidly support the organs and spine. Focus on these 3 cues in order to support your core, pelvic, and spinal health during any exercise:

1. Keep a neutral spine

2. Lengthen your waist

3. Practice 360 rib breathing

Let’s discuss each of these in more detail.

Maintain a Neutral Spine

Maintaining the natural curve in your spine during exercise encourages functional core muscle activation, lifts and centers your organs, and enhances overall circulation, especially to your pelvic floor. Neutral spine is when the spine is in its optimal “S” shape, in which the neck curves slightly inward, the midback curves slightly outward, and the lowback curves slightly inward, with the ears stacked over the shoulders and shoulders stacked over the hips. We come in and out of neutral spine all day, but some activities, like exercise, are more important than others to keep a neutral spine. During exercise, a neutral spine position will keep your discs, muscles, fascia, and organs in the safest position to accept the loading. The core muscles are also strongest when the spine is in neutral, which allows for maximal activation of the involuntary and voluntary muscle fibers of the core.

Lengthen Your Waist

In addition to maintaining a neutral spine, it’s important to keep your waist long and continually elongate your spine. You can achieve this by lifting your rib cage up and away from your pelvis. When you lift the rib cage as far away from the pelvis as possible, this will lift your organs and improve their blood, lymph and nerve flow. This practice will also reduce your waist circumference and stabilize the spine. This simple practice can powerfully improve spine health and reduce common back pain syndromes such as sciatica, disc herniations, scoliosis, and stenosis.

Practice 360 Rib Breathing

360 rib expansion is a crucial part of core, pelvic and spine health because it leads to spinal decompression, core muscle activation and elevation of the organs. Breathing with 360 rib expansion is extremely therapeutic and and necessary for blood, lymph and nerve flow throughout your entire body because it strengthens the pumping action of the diaphragm. A weak and rigid rib cage does not move as you breathe. If the rib cage does not expand and move as air enters the body, then the abdominal and pelvic cavities will have to move and expand instead. When the abdominal and pelvic cavities have to repetitively expand with breathing, they become less stable, weaker and are at higher risk for injury. With 360 rib breathing, your ribcage expands in all directions as you breathe. This ensures the abdominal and pelvic cavities dont have to expand all the time, and will therefore become stronger. 360 rib breathing also helps you maintain the natural curve in your spine while improving the coordinated activation of your core muscles. This is essential because if the movement of breathing does NOT take place in your rib cage, then it will take place in your abdomen and pelvic floor. Constant repetitive expansion of your abdominal and pelvic floor muscles can lead to core and pelvic dysfunction. But constant repetitive expansion of your rib cage is very functional and will always improve your core, pelvic and spine health.

With these 3 practices, you will not only protect your core, pelvic, and spine health, you will also improve the efficacy of your workouts! So, the next time you hear the cue to “flatten your back” just ignore it! Focus on maintaining a neutral spine, lengthening your waist, and practicing 360 rib breathing throughout your workout.