Estimated Read Time: 4 minutes

Want to get rid of that nagging back pain and improve your movement at the same time? It all starts with using your core effectively—not just your abs, but all the muscles that surround and support your spine.

Most of us think about core exercises in terms of crunches and planks. But here’s the truth: those exercises are often making you shorter. They’re compressing your spine instead of decompressing it. Today, I’m going to show you how to flip that script with some simple, effective techniques.

Step 1: Make Yourself Taller

Right now, while reading this, try this first exercise: make yourself one inch taller.

• Lift your ribcage up off your hips.
• Straighten your spine by sucking in your gut just slightly.

This small movement activates your core muscles instantly. Think of your core as a cylinder around your torso that supports your spine, keeps space between your vertebrae, and protects your internal organs.

The key is to keep that length—tall through your core—whether you’re sitting, standing, or moving. This helps your core do its real job: maintaining your posture, protecting your back, and keeping you pain-free.

Step 2: Practice in Water

If you find it hard to feel this movement or maintain it, water can help.

• Get into water that’s chest deep.
• Use the natural buoyancy to lengthen your spine without gravity pressing down on you.
• Make yourself taller in the water, engage your core, and try walking backwards.

The water supports your body, making it easier to feel what a decompressed spine should be like. This simple water exercise has a profound effect on decompressing your spine and hips, giving you relief while you strengthen.

Step 3: Check Yourself During Exercise

If you’re already working on your core in the gym, it’s time to make sure you’re training the right way.

• Ask yourself: Am I getting taller or shorter?
• If you feel shorter, you’re probably training your abs. If you feel taller, you’re engaging your core effectively.

Training your core means engaging those muscles to lift and decompress rather than crunching and compressing. This helps with everything from athletic performance to avoiding back pain when sitting at your desk all day.

Who Can Benefit?

• Athletes: Whether you’re into golf, tennis, or pickleball, a strong, properly engaged core helps prevent compression from repetitive rotation, improving agility and prolonging your sports career.
• Desk Sitters: If you sit for long periods, either for work or during a commute, a tall, engaged posture is crucial. Don’t let gravity compress your spine—use your core to keep yourself lifted and supported.

Want more support with these techniques?
Consider taking one of our classes to practice core engagement and learn how to apply these principles effectively in your everyday life. You’ll learn how to keep your core working in all positions—whether sitting, standing, or moving. Take a class today.

---

Engage your core properly, and you’ll start to see an immediate difference in how you feel, move, and perform. Start by making yourself taller, feel that length through your spine, and keep your core switched on to decompress.