Let’s get one thing out of the way:

Your core is not your six-pack.
Your six-pack is the Instagram influencer of your torso — looks good, does very little.

Your real core is more like a pot roast wrapped in pressure systems, breathing mechanics, deep stabilizing musculature, and boring adult responsibilities.

And if you’ve ever wondered why your back is throwing a tantrum every time you pick up a laundry basket, science would like to politely tap you on the shoulder and say:

“It’s because your core is not doing its job.”

Let’s break it down — with humor, honesty, and peer-reviewed receipts.

So… What Is the Core, Actually?

The “core” is a 360-degree pressure system made of:

Deep abdominal muscles (transversus abdominis — the Beyoncé of stabilization)
Multifidus (tiny back muscles that fire BEFORE movement… in healthy humans)
Pelvic floor (the trampoline you absolutely depend on)
Diaphragm (yes, your breathing muscle is part of your core)
Oblique muscles (your rotational squad)
Glutes (not technically core… but try stabilizing without them)

Your core is basically a cylindrical canister that manages pressure to keep your spine from flopping around like an inflatable tube man at a car dealership.

According to science:

Proper core activation reduces spinal load and increases stability (Hodges & Richardson, 1996, Spine).
The diaphragm + pelvic floor + transversus abdominis work as a coordinated system (Kolar et al., 2012, J Appl Biomech).
Weak core stabilizers = higher risk of low back pain (Smith et al., 2014, Clin Rehabil).

Translation: your core is the quiet, reliable friend who holds everything together while your six-pack poses in the mirror.

Why Doing Crunches Isn’t Helping

Crunches mostly target your rectus abdominis, which:

Helps you bend forward
Makes you look good in a swimsuit
Does almost nothing to stabilize your spine

It’s like training your biceps and hoping it fixes your knee pain.

What the research says:

Deep core muscles activate before limb movement in healthy individuals — but this timing is delayed in people with low back pain (Hodges, Moseley, 2003, Pain).

Crunches don’t fix that delay.

What does?

Breathing mechanics
Low-load core stabilization
Neuromuscular retraining
Spinal manipulation and mobility work (helpful adjunct)

And yes, chiropractors love talking about this because we see it daily:
People think they have a “weak back” when they really have a confused core.

The Core–Breathing Connection That No One Told You About

Your diaphragm is not just a breathing muscle.
It’s the ceiling of your core.

When you breathe shallowly (aka “stress breathing,” “I live at a desk breathing,” or “I’ve been an adult for too long breathing”), the diaphragm doesn’t descend properly.

This messes with:

Rib mechanics
Pelvic floor pressure
Lumbar stability
Your ability to pick up your kid/dog/laundry without swearing

Studies show diaphragmatic breathing improves spinal stability (Vostatek et al., 2013, J Manipulative Physiol Ther).

Your chiropractor isn’t weird when they say:

“Take a deep belly breath.”
They’re trying to get your diaphragm in the chat.

How Chiropractic Care Helps Your Core Function Better

Chiropractic care does not magically give you abs (if only).
But it does support core function by:

Improving spinal & rib mobility

If your thoracic spine moves like a rusty door hinge, your diaphragm suffers.
Mobility → better breathing → better core activation.

Enhancing neuromuscular activation

Adjustments may improve muscle firing patterns and proprioception (Haavik & Murphy, 2012, JMPT).

Think of it as getting your core Wi-Fi to reconnect.

Decreasing pain → allowing proper movement

You can’t stabilize what you’re too busy guarding.

Addressing pelvic alignment and SI joint mechanics

Because the pelvic floor cannot function correctly when the foundation is crooked.

Coaching movement (the part patients forget we do)

Breathing, lifting, posture, and activation strategies = chiropractic gold.

So… How Do You Actually Strengthen Your Core?

Here’s the science-backed, chiropractor-approved strategy:

Diaphragmatic breathing
Transversus abdominis activation
Quadruped movements (bird-dog)
Dead bug variations
Side planks
Glute strengthening
Spinal mobility work

Notice what’s missing?

Crunches.
Sit-ups.
And anything that resembles early-2000s gym class torture.

Final Thoughts

Your core is a complex pressure system, not a beach muscle.
It stabilizes your spine, supports your organs, helps you breathe, keeps you upright, and prevents you from pulling your back sneezing too enthusiastically.

Respect it.
Train it wisely.
Laugh when it shakes during bird-dogs.
And let your chiropractor help you make it function the way science intended.

References:

Hodges PW, Richardson CA. Inefficient muscular stabilization of the lumbar spine associated with low back pain. Spine. 1996.
Kolar P., et al. Postural function of the diaphragm in persons with and without chronic low back pain. J Appl Biomech. 2012.
Smith BE., et al. The association between low back pain and trunk muscle weakness. Clin Rehabil. 2014.
Hodges P, Moseley GL. Pain and motor control of the lumbopelvic region. Pain. 2003.
Vostatek P., et al. Diaphragm role in stabilization of the spine. JMPT. 2013.
Haavik H, Murphy B. Changes in spinal cord excitability following manipulation. JMPT. 2012.

Disclaimer

This article is for educational and informational purposes only and is not a substitute for individualized medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional for personal healthcare decisions.

Abs Are Cute, Stability Is Sexy: A Scientific Guide to Your Real Core