Perfecting Your Plank: The Key to Eliminating Back Pain

Are You Planking the Right Way?

Let’s be real—planks look simple, but if you’ve ever felt back pain while holding one, something’s off. Chances are, you're not using your transverse abdominis (TVA) properly.

The TVA—aka your built-in weightlifting belt—wraps around your core, stabilizing your spine and protecting you from pain. And guess what? About 80% of adults deal with back pain at some point in their lives (NIH). A weak TVA is one of the reasons why (Hodges & Richardson, 1996).

So, if you want a stronger core and a pain-free back, activating your TVA is non-negotiable. The plank is a great tool—but only if you do it right.

A proper plank engages deep core muscles like the transverse abdominis. Focusing on form and activation can help protect your lower back.

What is the TVA & Why Should You Care?

The transverse abdominis (TVA) is the deepest of your abdominal muscles, often called the body’s natural “corset” because it wraps around your midsection and stabilizes your spine. Research shows this muscle plays a crucial role in spinal support. In healthy individuals, the TVA contracts before or at the very start of arm or leg movements, helping brace the spine in anticipation of movement​

pubmed.ncbi.nlm.nih.gov

This feed-forward activation stiffens the lumbar region, creating a stable foundation. However, in people with low back pain, studies have found the TVA isn’t doing its job properly – it tends to fire late or weakly, which can undermine spinal stability​

pubmed.ncbi.nlm.nih.gov

In a classic 1996 study, Hodges and Richardson observed that patients with chronic low back pain had a significantly delayed TVA contraction compared to pain-free individuals; the authors concluded that this timing deficit could result in inefficient stabilization of the spine​ pubmed.ncbi.nlm.nih.gov

In other words, when the TVA is sluggish or weak, the lower back is left unsupported at critical moments, increasing the risk of strain.

Why does this matter for your plank? The plank exercise, when done correctly, forces you to engage the TVA. By consciously drawing in your abdomen (as if tightening a wide belt around your waist) and bracing during a plank, you’re essentially training the TVA to activate. This is exactly what your body needs to protect the spine. Multiple studies on core stability echo this point: the deep trunk muscles like the TVA contribute substantially to lumbar spine stability through anticipatory (feed-forward) activation​

pubmed.ncbi.nlm.nih.gov. So, a plank that truly engages the TVA can mimic the natural protective reflex your core should have – and if your core’s reflexes have been “lazy,” planks can help train them back into shape.

Planking Mistakes That Cause Back Pain

If your back hurts during planks, it’s usually because of one of these three things:

❌ Sagging hips & excessive arching – This dumps extra stress into your lower back

.❌ Holding your breath – Proper TVA activation requires controlled breathing 

If you’ve been holding your breath during planks, it’s time to break that habit. Breathing and core muscle function are interconnected. The TVA actually helps with forced expiration (blowing out air), and conversely, proper diaphragmatic breathing assists TVA function​. A study in the Journal of Manual Therapy demonstrated that a full, controlled exhale engages the lateral abs (including TVA) even more than the classic “drawing-in” maneuver​ mskscienceandpractice.com . In that experiment, performing a maximal slow expiration led to a significantly greater increase in TVA thickness (a proxy for contraction) than the usual hollowing technique​

What does this mean for your plank routine? Don’t hold your breath! Instead, breathe steadily and focus on a gentle exhale as you maintain the pose. Imagine blowing out candles slowly; you should feel your lower-abdomen draw inward as you exhale. This not only keeps you from turning red in the face, but actively recruits your TVA​. On the inhale, try to maintain some abdominal tension (expanding your ribs more than your belly). According to physical therapists, maintaining a normal breathing pattern while bracing the abs is ideal for core stability​. mskscienceandpractice.com

By integrating breathing with bracing, you reinforce the spine-supporting function of the TVA. So a perfect plank isn’t just a static pose – it’s a mindful exercise in which you coordinate breath and muscle engagement.

❌ Chasing max duration over perfect form – Quality matters more than time (Dr. Stuart McGill).

🗣 Dr. Stuart McGill, one of the top spine researchers, puts it best:

“The best core exercises train endurance with perfect form—not max time with bad mechanics.”

So if you’ve been holding 5-minute planks with bad posture, it’s time to rethink your strategy.

How to Train Your TVA (Before Attempting a Perfect Plank)

Many people think they’re engaging their TVA—but aren’t. Here’s a quick self-test to find out if you are:

🔹 Stand tall, place your hands on your lower abs, and gently draw your belly button toward your spine—without sucking in your ribs.

🔹 Can you engage your core while breathing deeply? If not, you need TVA activation drills.

Level 1: Isolated TVA Activation

🟢 Supine drawing-in maneuver (Lie on your back, activate TVA, and breathe).

🟢 Quadruped belly scooping (Engage core while on hands and knees).

Level 2: Core Integration

🔹 Dead bug progressions

🔹 Bird dog variations

Level 3: Functional Strength

✅ Plank variations with TVA focus

✅ Dynamic core exercises (e.g., Pallof press, loaded carries)

Want a game-changing TVA activation method? Let me put you on to something:

Shoutout to Jacinta @IdealCoreHealth - If you’re struggling with core engagement, my friend and LPF trainer Jacinta Nelson (@IdealCoreHealth on Instagram) introduced me to Low Pressure Fitness (LPF)—a next-level way to activate your deep core and improve posture. It’s been a game-changer for me. Check out her work if you want stronger abs, better posture, and no back pain!

Perform a Perfect Plank

A perfect plank engages the TVA and protects your spine. Here’s how:

1️⃣ Elbows directly under shoulders

2️⃣ Neutral spine – No sagging or arching

3️⃣ TVA engaged – Imagine “zipping up” your core

4️⃣ Breathe deeply – No breath-holding

5️⃣ Prioritize quality over duration

💡 Pro Tip: Holding a plank beyond 2 minutes isn’t necessary for core strength (McGill et al.). Instead, aim for multiple shorter holds with perfect form.