(This article by Capt. M.J. Hessert, USN, originally appeared in the April 2026 issue of Military Officer, a magazine available to all MOAA Premium and Life members who can log in to access our digital version and archive. Basic members can save on a membership upgrade and access the magazine.)

The frustration of having low back pain is eclipsed only by its ubiquity. Up to 40% of military members had low back pain at some point in their career, according to a study published in 2017 by the journal PLOS One.

That’s why increasing your core strength is so important. The “core” refers to muscles within the torso, as opposed to the limbs. These muscles overlap to bend and/or stabilize the spine, depending on the need.

The spine is composed of vertebrae stacked like building blocks to bear weight, but it’s the surrounding muscles and connective tissues that lend the spine stability.

Movements that work the abdominal muscles include situps, crunches, and traditional planks. The muscles on the side of the torso, such as the obliques, get their best exercise through side planks, twisting motions, and sidelying situps.

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The back muscles, predominantly the erectors, work when they resist the spine rounding forward, which might occur during back extensions, front squats, and kettlebell swings.

Yoga poses in particular challenge your balance and therefore exercise core muscles.

Retired Lt. Cmdr. Chris Horak, previously a Navy P-3 pilot and now a personal trainer in Boise, Idaho, told Military Officer that the transversus abdominis is “our natural internal weight belt.” He recommends exercises that engage the core to stabilize a load, such as overhead squats, planks, and medicine ball slams.

Horak also said “functional movements that require good posture while moving a load are beneficial, too — think farmers and suitcase carries, or even weighted lunges or sled pushes.”

You don’t have to spend a lot of time to improve your balance, posture, core strength, and spine health — a little can go a long way.

If you are unfamiliar with the gym or movements mentioned here, hire a personal trainer until you’re ready to do them on your own.

Capt. M.J. Hessert, USN, is an emergency physician and aerospace medicine physician in San Diego.