Mastering Core Exercises to Avoid Back Pain and Improve Performance

October 1, 2025

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Practice makes perfect, especially when it comes to posture and physical strength on stage. Whether you’re holding a violin or a tuba, sitting at the piano, or behind a drum set, the group of muscles at the central part of your body—your core—are likely being overworked. An exercise routine for your abs results in endurance, better stability, and muscle support when performing.

The pelvis, lower back, hips, and stomach make up your mid-section. The stomach muscles support proper spine curvature and a neutral pelvic tilt. When you contract your abdominal muscles, pressure inside your abdomen increases, taking the pressure off your spine.

The multifidus muscle spans the length of the spinal column to the lumbar spine—an area commonly associated with lower back pain. Your core also includes the diaphragm, muscles of the pelvic floor, hip flexors, and gluteal muscles. Hip muscles control balance, while the gluteus muscles stabilize your hip joints. As a collective group, the core muscles work synergistically to prevent back injuries and disc problems.

A strong, well-integrated core translates to better breath control for wind players and vocalists, and more fluid, relaxed motion for string players and percussionists.

Posture and Your Core

Posture plays an important role in strengthening your core. It’s one of the best exercises you can do without breaking a sweat. Sit up straight. Align your ears over your shoulders, shoulders over your hips and knees bent at a 90-degree angle. Proper posture can give your abdominals and back a chance to strengthen.

Theoretically, if the muscles around the low back are weak, your body will rely more on passive structures for stability, including ligaments—the tissue that connects bone to bone—as well as the spinal bones or discs that lie between the spinal bones. This can cause pain.

Some studies have shown that specific core exercises are not any more beneficial than general exercise for low back pain. What we know is that exercise, in general, can help, and focusing on core muscles may provide some additional benefit.

Exercises Increase Endurance

For musicians who must hold an instrument or a fixed position for extended periods, core strength is synonymous with endurance. To build this stamina, focus on isometric exercises that require you to hold a position for a set amount of time. Excellent examples include plank (holding a straight, rigid line from head to heels), side plank, and bridge (lifting your hips off the floor). These exercises teach your deep abdominal and back muscles to maintain constant, low-level contraction, preventing fatigue and slouching during long rehearsals or performances. Consistency with these static holds is key to increasing your time on stage without pain.

Think beyond the “crunch” when focusing on strengthening your midsection. Core muscles can get a workout in many forms and can be performed while sitting, standing, bending, and lying down. Yoga and Pilates are two types of low impact workouts that use your body weight as resistance.

Ultimately, every movement, whether it’s the subtle shift of weight for a cellist or the rotation of a drummer’s shoulders, originates from the core. This central area acts as a stable foundation that allows your extremities to move with precision and power while reducing strain on the joints. By focusing your exercise routine on this crucial muscle group, you aren’t just preventing back pain; you are directly enhancing your kinesthetic awareness and overall musical performance.

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