Can 10 Minutes of Core Exercises Help with Chronic Low Back Pain? By Mark Corry APA Physiotherapist

This blog discusses a recent study by Tomschi et al. (2025), which explored the immediate effects of core stabilisation exercises on pain in people with low back pain.  The phenomenon describing how your body becomes less sensitive to pain right after you move is called exercise-induced hypoalgesia (EIH). 

This idea has been helpful for people dealing with ongoing pain, but when it comes to chronic low back pain (CLBP), the results have been mixed. Some people feel better after exercise, while others don’t notice a change—or feel worse. 

So, what’s going on? 

Core exercises are often recommended for back pain. They help strengthen the muscles around your spine, which can support your back better. 

We already know these exercises are helpful in the long run—but can they give quick pain relief too? 

This study looked into whether a short duration of core exercises could provide quick pain relief for people with CLBP.   

 

Why Exercise Doesn’t Work the Same for Everyone 

There are a few reasons why exercise might not always help with pain: 

  • Some people’s nervous systems are extra sensitive, which means they feel pain more strongly. 

  • The body’s natural pain-blocking system might not be working as well. 

  • Mental and emotional factors like fear of movement or thinking the worst about pain (called catastrophising) can also make a big difference. 

And finally, not all exercises are equal—what you do matters. 

 

What the Study Did 

Researchers asked 32 people with chronic low back pain to do a 10-minute workout using only their body weight. It included: 

  • Forearm planks 

  • Static swimmers 

  • Side planks 

  • Bridges 

They measured how sensitive each person was to manual pressure (a way of checking pain levels) before and after the workout—on the lower back, hand, and forehead. 

 

What They Found 

Good news! After just 10 minutes of exercise, people had less pain sensitivity in their lower back. The exercises seemed to work only on the area that was exercised (the back)—there were no changes in other parts of the body. 

Also, people who didn’t obsess over their pain or fear it too much (low pain catastrophising) were more likely to benefit. 

And the best part? No one reported any negative effects from the workout. 

 

What This Means for You 

If you have chronic low back pain—or work with people who do—here are some takeaways: 

  • Try Core Workouts for Quick Relief: Even a short session using simple moves like planks and bridges can help ease back pain right away. And you don’t need any equipment. 

Example routine: 

  • Plank: Hold for 30 seconds, rest 10 seconds, repeat 3 times 

  • Static swimmer: 30 seconds per side, repeat 3 times 

  • Bridge: Hold for 30 seconds, rest 10 seconds, repeat 3 times 

  • Mindset Matters: How you think about pain plays a big role. Worrying or being afraid to move can make things worse. Learning about pain and how movement can help might ease those fears. 

  • Everyone’s Different: Not everyone reacts the same way. Start slow, see how you feel, and build up gradually. If something hurts more, ease off or adjust. 

  • What’s Happening in the Body? While we don’t know everything yet, these exercises likely help by improving blood flow, waking up muscles, and releasing natural pain-blocking chemicals in the area. 

In Short 

Doing just 10 minutes of simple core exercises may help reduce lower back pain—at least for a while. It’s safe, easy to try, and doesn’t require any fancy gear. 

If you or someone you know deals with chronic back pain, this could be a helpful addition to your daily routine. 

By Mark Corry APA Physiotherapist

References 

Tomschi, F., Zschunke, A. and Hilberg, T. (2025), Ten Minutes of Core Stabilisation Exercise Result in Local Exercise-Induced Hypoalgesia in Patients With Chronic Unspecific Low Back Pain. Eur J Pain, 29: e4794. https://doi.org/10.1002/ejp.4794 

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