Why engaging your core isn’t always the answer
The Core Obsession: Why Constant Bracing May Be Working Against You
Activelifezero.com – In fitness culture, few cues are as ubiquitous as "brace your core." From gym beginners to elite athletes, the instruction to tighten abdominal muscles has become nearly universal. Yet this well-intentioned advice may be creating more problems than it solves for many people. The reality is that constantly gripping your abs—whether during workouts or throughout daily activities—can transform what should be a dynamic support system into a source of restriction and discomfort.
Dana Santas, widely recognized as the "Mobility Maker," brings over two decades of professional sports experience to this conversation. As a certified strength and conditioning specialist and mind-body coach, she has observed firsthand how athletes and everyday exercisers approach core engagement. She is also the author of "Practical Solutions for Back Pain Relief," a resource that addresses many of the issues stemming from improper core training.
Understanding the Core as a Complete System
Most people think of their core as simply their abdominal muscles. This limited view misses the complexity of what makes up this crucial support structure. The core operates as a 360-degree system encompassing the abdominal wall, lower and mid-back muscles, the diaphragm, and the pelvic floor. These components work in concert to provide a foundation for transferring force throughout the body while simultaneously supporting the spine, pelvis, and rib cage.
True core stability is not about maintaining constant tension. Rather, it is dynamic—increasing support when demands rise and easing when they subside. The muscles of the trunk are designed to adjust their engagement so that the rib cage can move freely with each breath while the body bends, extends, and rotates as needed.
After more than two decades of working in professional sports, I can tell you that the strongest, most durable athletes aren't the ones holding the most tension. They're the ones with dynamic core stability that adapts to changing demands without restricting breathing or mobility.
When Bracing Becomes a Problem
Bracing itself is not inherently problematic. It serves a valuable purpose when a task requires greater spinal stiffness, such as during a heavy deadlift or overhead press. The issue emerges when maximal core engagement becomes your default state—when you grip your abs at maximum effort regardless of the actual demands of the activity.
This constant over-bracing replaces your core's responsive control with rigidity. Your torso begins to feel like an immobile block, and every step, reach, and rotation must work against this stiffness. The result can be chronic stiffness and pain, even if you spend significant time stretching. The problem is not that you lack flexibility; it is that your core is too rigid to allow for natural movement.
The Critical Connection Between Breathing and Core Stability
Breathing mechanics and core stability are deeply interdependent. The diaphragm plays a dual role: it is both a primary respiratory muscle and a stabilizing postural muscle that works alongside other core components. When the diaphragm contracts during inhalation, the pelvic floor relaxes, and vice versa. This coordinated action allows the diaphragm and abdominal wall to work together in managing pressure inside the abdomen, which contributes to both spinal support and force transfer.
Emerging research highlights an important trade-off. A 2023 study involving 31 healthy adults demonstrated that abdominal bracing during a lifting task reduced lung volume despite increased diaphragm movement. This finding does not suggest that bracing is wrong for heavy lifting. Rather, it reveals that a strategy designed for your heaviest lifts can become detrimentally restrictive when applied continuously.
Chronic excessive bracing leads to shallow breathing and breath-holding patterns. These patterns reinforce sympathetic arousal—your body's fight-or-flight response—and increase overall muscle tension. That added tension can further restrict breathing, creating a self-perpetuating cycle that many people experience without understanding its root cause.
Building Responsive Core Strength
The solution lies in matching muscular engagement to the specific task at hand. Carrying groceries demands strength and stability but requires less rigid activation than a heavy deadlift would. Similarly, activities like mopping the floor, raking leaves, and shoveling snow all require dynamic stability that supports rotational movement rather than constant tension.
Three exercises can help train responsive trunk control through the three planes of motion, progressing from lying down to standing positions. These movements should be integrated into existing workouts or performed as a circuit two to three times per week. The key is moving with control rather than speed, allowing your core to adapt rather than simply hold position.
A simple 90-second deep breathing exercise can help relieve the stress that chronic bracing creates. Rather than trying to hold in your stomach constantly and squeeze your abs harder, focus on allowing your core to respond naturally to movement demands. This approach builds a strong, stable core that provides responsive support without creating the restrictive stiffness that many people mistakenly believe is strength.
Before beginning this or any new exercise program, consulting your doctor or physical therapist is recommended, particularly if you have existing back issues or respiratory concerns. Understanding how your core truly functions can transform not only your workouts but your relationship with movement throughout daily life.
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