Back Pain Is Rarely Ever About the Back:

Over my 17 years as a strength and conditioning coach specializing in biomechanics and human movement, I’ve witnessed a persistent misconception: that back pain is a problem isolated to the muscles of the back, where the back muscles are exclusively at fault, and they are exclusively the source of pain, and your therapists have led you to believe they are misfiring, weak, and tight, In reality, unless you’re dealing with a direct fracture or acute trauma, back pain is almost always a symptom of deeper imbalances—especially within the rest of the core, and how it functions as a system.

When you consider the principles of fascial science (look into the book by Thomas Myers’ -Anatomy Trains As a great source) I’ve found that the true solution to back pain lies in understanding the core as a dynamic, interconnected network—not just a six-pack or a set of back muscles and training them to stabilize the spine, engage in dynamic breathing, so they are able to transmit force through each other as they work together.

The Core Is a Dynamic, Interconnected System

We’ve long been taught in anatomy classes to see the body as a sum of separate muscles, each working in isolation. But in reality, the body is far more sophisticated—a living, breathing tensegrity structure. Picture it as it is, an interconnected web of fascia and muscle, where lines of tension spiral and weave through every inch of you. This network doesn’t just transmit force; it absorbs stress, distributes load, and maintains balance with every breath and every movement. True health and performance come from understanding—and training—the body as this unified, dynamic system..When it comes to back pain, the culprit is rarely a single weak muscle. Instead, it’s often an imbalance in the tension, activation, or coordination within the entire core system.

 (For a visual, check out this tensegrity model.)

More To The Core

Most people think “core” means “abs.” But in my work, the core is a three-dimensional, multilayered system that includes:

How These Muscles Work Together: The Tensegrity Principle

Thinking now of the core as a tensegrity structure—a system where tension and compression are balanced throughout. When all these muscles work in harmony, the spine is supported, movement is fluid, and the body becomes resilient to stress and injury.

But if one area is weak, tight, or out of sync, (as most are) the system compensates elsewhere—and pain often shows up, most commonly in the lower back. A direct equal and opposite expression of the issue.

Example:If the transversus abdominis and pelvic floor aren’t firing properly,and starting to tilt forward, the more superficial muscles (like the erector spinae or rectus abdominis) can become overworked, as they compress to compensate and make room for the tilt in front -leading to strain and discomfort. Poor coordination between the diaphragm and abdominals can disrupt both breathing and core stability, leaving the spine vulnerable.

A Hidden Disruptor!

How Dysfunctional Breathing Leads to Back Pain

Most people—especially those under chronic stress or who sit much of the day—default to shallow chest breathing. This pattern bypasses the diaphragm, overuses neck and chest muscles, and leaves the core under-pressurized and unstable.

When the diaphragm isn’t working in harmony with the pelvic floor and deep abdominals, your body compensates elsewhere—yup the superficial back muscles, hip flexors, or even the upper traps may take on extra work. The result? Tension, fatigue, and eventually pain.

Back me up:

A pivotal study by Kolar et al. (2012) found that individuals with chronic low back pain often demonstrate altered breathing mechanics and reduced diaphragm function. (Source)

Why Dysfunctional Posture Leads to Back Pain

If breathing is the body’s internal stabilizer, posture is its external blueprint. Dysfunctional posture is one of the most overlooked—yet critical—contributors to chronic back pain.

The Posture-Pain Connection Posture isn’t just about standing up straight. It’s the sum total of how you hold your body—sitting, standing, moving, or even sleeping. When your posture is misaligned, the body’s natural tensegrity (balance of tension and compression) is thrown off. This means certain muscles and fascial lines are overloaded, while others become weak or inhibited.

How Poor Posture Impacts the Core and Spine:

• Altered Load Distribution: Slouched shoulders, forward head posture, or an excessive arch in the lower back shift the body’s center of gravity. This causes the deep core stabilizers (like the transversus abdominis, multifidus, and pelvic floor) to disengage, forcing superficial muscles (like the erector spinae and upper traps) to pick up the slack.

• Fascial Tension Imbalances: The body’s fascial network connects everything—shoulders to pelvis, head to toes. Poor posture creates chronic tension along certain lines (think: the “superficial back line” from Anatomy Trains), which can pull on the spine, compress discs, and irritate nerves.

• Joint Misalignment: When posture is off, joints no longer stack optimally. This can lead to compensatory movement patterns, uneven wear on the vertebrae, and increased risk for herniation or degeneration over time.

• Impaired Movement Mechanics: Dysfunctional posture limits the core’s ability to generate and transfer force efficiently. For golfers and rotational athletes, this not only saps power but also increases the risk of injury with every swing or twist.

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Practical Takeaway:

Restoring optimal posture is more than just a cosmetic fix; it’s foundational to spinal health and pain-free movement. Start by becoming aware of your default positions throughout the day. Integrate postural resets (like wall slides, chin tucks, and “bracing” drills) alongside your breathwork and core training. This holistic approach is the most effective way I’ve found to resolve chronic back pain and restore natural movement.

Breathwork: MY Secret Weapon for Real Core Strength Training

When most people think of breathwork, they picture meditation, yogis in linen, man buns, and a lot of necklaces, or maybe that’s just me. . But here’s a truth that’s often overlooked: breathwork, when done right, is one of the most powerful forms of active core training you can do. It’s not about calming your mind—it’s about fundamentally rewiring how your body stabilizes, moves, transfers and generates force.

How Breathwork Builds a Stronger Core (Beyond Crunches)

Let’s get nerdy for a second: Diaphragmatic breathing isn’t just a “deep breath.” It’s a coordinated expansion of your rib cage—not just forward, but out to the sides and into your low back. This 360° expansion activates the intercostals, deep core muscles, and even the pelvic floor. When you inhale fully and functionally, you’re generating intra-abdominal pressure (IAP). Think of IAP as your body’s natural weight belt—stabilizing your lumbar spine and prepping your entire core system for movement.

On the exhale, when you slow down and control your breath, you’re not just letting air out. You’re actively engaging the transversus abdominis (your body’s built-in corset) and the pelvic floor. This reinforces spinal support and teaches your body how to manage tension, both under load and in daily life.

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**How Breathwork and Alignment Transform Every Exercise Into Core Training*

Once you’ve restored proper spinal alignment and reset tension throughout your core, everything changes about how you move. Breathwork isn’t just a warm-up or a side practice—it’s the foundation that allows your core to function as a true stabilizer during any activity. When you master 360° diaphragmatic breathing and coordinate it with a neutral spine, you create intra-abdominal pressure that acts like a natural weight belt, locking your trunk into a position of strength and resilience.

Here’s the game-changer: with this foundation, every exercise—whether you’re deadlifting, rowing, pressing, lunging, or even sprinting—becomes a core exercise. Your core’s job is to transmit force, stabilize the spine, and efficiently connect your upper and lower body. When the core is primed through breathwork and alignment, it automatically activates to support every movement pattern, not just during “core-specific” drills.

This means that squats, carries, push-ups, and even rotational throws all become opportunities to reinforce true core stability. You’re no longer isolating muscles—you’re training the entire kinetic chain to work as a unit. This integrated approach not only boosts performance and power output, but also shields you from injury, because your body is finally moving as it was designed: connected, resilient, and efficient.

In essence, breathwork and alignment aren’t just add-ons—they’re prerequisites that upgrade every exercise into a core exercise. When these pieces are in place, your whole training program becomes a platform for core development, athleticism, and pain-free movement.

Bringing It All Together

Back pain is hardly a local issue. It’s a signal that the core system is out of balance. By understanding and training the core as an integrated, breathing, stabilizing network—and by restoring healthy posture—you can resolve the root cause of most back pain, not just the symptoms.

If you’d like a simple, effective 10-move breath-work routine to practice each morning and afternoon, or as a warm up before the gym as my clients do just message me on social media I’ll get you hooked up .

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John is a multi-sport performance coach, author, and has a longevity and performance center specializing in correcting posture and improving biomechanics. He believes human performance, longevity, and holistic wellness are all cogs to the same clock. For more information or resources, visit www.migolfhealth.com.