3 Core Exercises to Fix Back Pain

Most core programs designed to “fix” back pain make one major mistake:

They live almost entirely in the sagittal plane.

Planks. Crunches. Sit-ups. Dead bugs.

Forward and backward. That’s it.

But your spine isn’t built to only move forward and back. It’s designed to rotate. When rotation is ignored, the tissues that should be sharing load stop doing their job. The lower back ends up stiff where it should move, and overloaded where it should stabilize.

That’s where problems begin.

In this week’s video, Mark breaks down 3 progressive bodyweight core exercises that reintroduce rotation safely and intelligently. Each movement builds on the previous one, teaching your spine and hips how to rotate under control—without collapsing or cranking through the low back.

When you train rotation properly:

• The hips do their job

• The thoracic spine regains mobility

• The core learns to stabilize dynamically

• The lower back stops taking unnecessary stress

Back pain isn’t always a strength problem. Often it’s a movement problem.

These three exercises give you a clear progression to restore rotational capacity, build real-world core strength, and stay out of pain for the long haul.

Watch the full video and start training your spine the way it was built to move.