Part 3

Part 3

Get to the core of your back discomfort.

Give your achy back a break by developing a strong, functional core.

Maintaining your core muscles is about so much more than just chasing 6-pack abs. A strong and functional core plays a central role in keeping your moving parts balanced, so you can perform and feel your best.

Your deep core muscles (with fancy names like transverse abdominis, obliques and pelvic floor) dictate how you move in every activity, whether at the gym or in your day-to-day life.

These days, we all spend a lot of time sitting. Unfortunately, when you’re hunched over a keyboard your core is disengaged, and your back is working overtime to support your upper body.

back pain at the desk

When your core muscles aren’t doing the work they’re made for and your back is taking on the extra load, lower back discomfort can quickly develop.

Fortunately, simply activating your core muscles can help. With a few simple exercises, you can “turn on” your core to help re-introduce stability in your lower abdomen, enabling muscles in your lower back to relax and the tension to dissipate.

Let’s try it out!

Step 1: Assess your core stability & balance

Today’s assessments will be checking out core stability and standing balance. 

Remember, there’s no “winning” an assessment – it’s all about feeling your way through and being honest about what comes up! So keep an open mind, and don’t force it.

To get started, open up the movr app and navigate to Your Assessment. When you’re ready,  try the Straight Leg Raise and Balance tests. As always, take note of how each test feels in addition to your level of function.

straight leg raise man
woman raising knee

Step 2: Do a 5-minute Mini.

Nice moves! Now that you’ve assessed your core stability and balance, you’re ready to get fire up your core. Our 5-minute Minis are specifically designed to improve how you move and feel, fast.

When you’re ready, jump back into the movr app and navigate to Everyday Minis. From there, click into the Core on the Floor Mini under All Day Activations.

core on the floor

Step 3: Re-assess your stability & balance.

Now that you’ve finished a focused period of movement, we always recommend checking back in.

Take a minute or two to re-assess the two tests you started with. You may notice:


  • Your core feels activated and more stable
  • Your back discomfort has diminished or disappeared
  • Your balance has improved

So how’d it go?

If you noticed some improvement – great! Reducing tension can be that easy. It’s all about understanding the actual root cause of your discomfort, so you can make the right moves to address it.

If you didn’t feel much change or are still feeling stuck, that’s okay too. These things can take a little time and may require a few different approaches to find the right fit.

Stick with us as we explore more simple movement sequences that can make a big impact on how your body moves and feels. In the meantime, we’d love to hear from you!

If you’ve got any questions or want to let us know how you experienced the sequence above, send us a note anytime.

movr is a health technology company focused on measurably improving movement health. We do so through our end consumer app and by integrating our assessment and recommendations logic with fitness and health technology companies who are innovating the future of movement health. 

Interested in learning more? Reach out here.

Feel better in your body

with exercise curated for you using an approach backed by science.

Feel better in your body

with exercise curated for you using an approach backed by science.