The surprising connection between deep core function, pregnancy, old injuries, and recurring low back pain—even years later

Have you ever wondered why your back “goes out” even though you didn’t do anything unusual?

Maybe you bent down to pick something up, lifted a laundry basket, played with your kids, went for a walk, or simply stood up from a chair—and suddenly your back felt tight, painful, or unstable.

Many people assume back pain is caused by one wrong movement.

But often, the story is much more complex.

Your back is supported by an incredible system of muscles, joints, connective tissues, and your nervous system—all working together to create stability and movement. One of the most important parts of this system is your core.

And your core is about much more than having strong abdominal muscles.

At Vivid Health Toronto, we often see patients with recurring episodes of low back pain who are frustrated because they feel like they have “fixed” the problem before, only to have it return months or years later.

The missing piece is often not strength alone.

It is coordination, timing, and the way your nervous system controls your core.

Understanding how your core works—and how it can change after injury, pregnancy, or years of compensation—can help you understand why back pain happens and what you can do to support lasting improvement.

What Exactly Is Your Core?

When most people hear the word “core,” they picture abdominal exercises, planks, or six-pack muscles.

But your core is actually a sophisticated support system that surrounds your spine and pelvis.

Your deep core includes:

Transversus Abdominis

A deep abdominal muscle that wraps around your trunk like a supportive belt. It helps create stability and control during movement.

Multifidus

Small muscles along your spine that provide important feedback and help control spinal movement.

Pelvic Floor Muscles

A group of muscles that support the pelvis, contribute to pressure regulation, and work together with your abdominal muscles and diaphragm.

Diaphragm

Your primary breathing muscle, which works in coordination with your deep abdominal muscles and pelvic floor.

Together, these muscles help regulate pressure inside your abdomen and provide stability for your spine.

Think of your core like your body's built-in support system.

It is designed to activate automatically—often before you consciously move.

Before you lift a child.
Before you carry groceries.
Before you step off a curb.
Before you reach overhead.

Your nervous system is constantly preparing your body for movement.

Your Core Is Not Just About Strength—It Is About Timing

A common misconception is that back pain means your core is weak.

Sometimes that is true.

But often, the issue is not a lack of strength.

The issue is that your core muscles may not be activating at the right time.

Your brain and nervous system coordinate hundreds of small adjustments every second to keep you stable. When this timing changes, your body may rely on other muscles to compensate.

Research has demonstrated differences in deep trunk muscle activation patterns in people with low back pain. A landmark study by Hodges and Richardson found delayed activation of the transversus abdominis in individuals with low back pain during movement, suggesting altered motor control may contribute to spinal instability and recurring symptoms.

This means your body may not simply need “stronger abs.”

It may need better communication between your brain, nervous system, and muscles.

How an Injury Can Change Your Core Function

Imagine you strain your back while lifting something heavy.

Your body immediately goes into protection mode.

Your nervous system responds by changing how you move:

  • Muscles tighten to protect the area
  • Movement becomes more cautious
  • Certain muscles work harder
  • Other muscles become less involved

This is an intelligent response.

Your body is trying to keep you safe.

The problem occurs when the injury improves, but the protective movement pattern remains.

Your nervous system has learned a new strategy.

A new habit develops.

You may move differently without even realizing it.

Over time, this can contribute to:

  • Recurring episodes of low back pain
  • Feeling like your back “locks up”
  • Stiffness after sitting
  • Reduced confidence with movement
  • Avoiding activities you enjoy

This is why some people experience episodic low back pain—periods of feeling completely normal followed by unexpected flare-ups.

The issue may not be that your spine is weak.

Your body may simply need to relearn a better movement strategy.

If You’ve Ever Been Pregnant, Your Core May Be Part of the Story—Even Years Later

One of the most important things many women don't realize is that pregnancy can change the way your core functions—not only during pregnancy but potentially long afterward.

And this can be true even if your children are teenagers, adults, or you gave birth decades ago.

You may wonder:

"How could a pregnancy from 20 years ago possibly be connected to my back pain today?"

The answer is found in how your body adapted.

Pregnancy creates enormous physical changes throughout the core system:

The Abdominal Wall Changes

As the baby grows, the abdominal muscles and connective tissues adapt to accommodate the increasing size and changing demands of the body.

The Pelvic Floor Adapts

The pelvic floor supports increased weight during pregnancy and plays an important role during birth.

Posture and Movement Patterns Shift

As your centre of gravity changes, your body naturally adjusts:

  • Your posture changes
  • Your walking pattern adapts
  • Your spine and pelvis experience different demands
  • Your muscles develop new strategies for stability

These changes are normal.

Your body is designed to adapt.

However, after pregnancy, some women do not automatically return to their previous movement patterns.

The muscles may be strong, but the timing and coordination between your breathing system, pelvic floor, abdominal muscles, and nervous system may have changed.

The Pregnancy Connection to Back Pain—Even 20 Years Later

Many women are surprised when pregnancy history becomes part of a conversation about back pain.

They often say:

"But my youngest is 18. How could that still matter?"

The truth is that your body can compensate for a long time.

You may function well for years while your nervous system uses a slightly different strategy.

Then another stressor is added:

  • A lifting injury
  • A new exercise program
  • More sitting at work
  • Increased caregiving demands
  • Hormonal changes during perimenopause or menopause
  • Less muscle mass with aging
  • A stressful period of life

Suddenly, symptoms appear.

The pregnancy may not have been the immediate cause—but it may have changed the foundation your body has been working from.

Your body adapted.

Now it may need help adapting again.

Why More Crunches May Not Be the Answer

Many people try to fix back pain by doing more abdominal exercises.

But traditional abdominal workouts do not always retrain the deep core system.

Your core is not meant to simply “brace” all day.

A healthy core responds automatically.

Effective core retraining often focuses on:

  • Breathing mechanics
  • Deep abdominal activation
  • Pelvic floor coordination
  • Spinal awareness
  • Controlled movement
  • Functional strength

The goal is not just stronger muscles.

The goal is a better connection between your nervous system and your body.

How Chiropractic Care Can Support Core Function and Back Health

At Vivid Health Toronto, we believe back pain deserves more than a quick fix.

When assessing recurring low back pain, we look at the bigger picture:

  • How your spine is moving
  • How your nervous system is coordinating movement
  • Previous injuries
  • Pregnancy and postpartum changes
  • Daily habits
  • Posture and activity demands

Chiropractic care focuses on supporting healthy spinal movement, mobility, and nervous system function.

Research supports spinal manipulation as an effective option for some individuals with low back pain, particularly when combined with active approaches such as exercise and movement rehabilitation.

At Vivid Health Toronto, chiropractic care may include:

  • Light-touch chiropractic adjustments
  • Network Spinal care
  • Mobility strategies
  • Soft tissue techniques
  • Movement recommendations
  • Core stability guidance

Our goal is not only to help you feel better today.

It is to help your body move better tomorrow.

What Is Network Spinal and How Does It Relate to Core Function?

At Vivid Health Toronto, we also offer Network Spinal, a gentle chiropractic approach that focuses on improving body awareness, movement patterns, and nervous system regulation.

Network Spinal uses light contacts along the spine to encourage the nervous system to recognize and respond to patterns of tension and stress.

Many patients report feeling:

  • More relaxed
  • More aware of their posture and movement
  • Less physically tense
  • More connected to their bodies

While research continues to explore the mechanisms behind Network Spinal, published studies have reported improvements in measures of wellness, perceived stress, and quality of life.

For individuals dealing with recurring pain patterns, supporting nervous system awareness can be an important part of helping the body develop healthier strategies.

Your Body Is Not Broken—It Has Adapted

Your core is an amazing system.

It supported you through pregnancy.
It protected you after injury.
It helped you carry, lift, work, exercise, and care for the people you love.

Sometimes, though, your body learns a pattern that was helpful at one point but no longer serves you.

The answer is not always pushing harder.

Sometimes the answer is retraining.

Helping your nervous system remember how to coordinate movement, stability, and strength.

Ready to Understand the Cause Behind Your Back Pain?

At Vivid Health Toronto, we help women, families, and active individuals understand their bodies and create personalized strategies to support long-term health.

Whether your back pain started recently, keeps returning, or you suspect it may be connected to an old injury or pregnancy—even many years ago—our team can help you understand what may be contributing to your symptoms.

Visit www.vividhealth.ca to learn more about chiropractic care in Toronto or book an appointment with our team.

Because your body already knows how to adapt. Sometimes it just needs the right support to find its way back. 💚