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Core endurance, low back pain, and core stability may be far more important than traditional ab workouts when it comes to protecting your spine.
In this video, I put myself through 3 of the most researched core endurance tests used in the scientific literature to evaluate spinal stability and potential low back pain risk.
Most people believe that having a strong core means doing more sit-ups, crunches, or lifting heavier weights. But research suggests that core endurance—not maximum strength—is much more closely associated with spinal health and low back pain prevention.
Today I'm testing my own core using the Side Plank Endurance Test, Trunk Flexor Endurance Test, and Lumbar Extensor Endurance Test to see if I meet the standards associated with a healthy spine.
Along the way, I'll explain exactly what each test measures, why it matters, how to interpret your results, and what the research says about back pain.
If you're dealing with low back pain, disc herniation, sciatica, spinal instability, weak core muscles, or chronic stiffness, this video will help you better understand whether core endurance is something you should actually be training.
What You'll Learn
✅ The 3 most researched core endurance tests
✅ Side Plank Endurance Test explained
✅ Trunk Flexor Endurance Test explained
✅ Lumbar Extensor Endurance Test explained
✅ Normal endurance scores for healthy adults
✅ The endurance ratios associated with spinal health
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Time Stamps
00:00 Introduction
00:23 Test #1 – Side Plank Endurance Test
05:36 Test #2 – Trunk Flexor Endurance Test0
8:57 Test #3 – Lumbar Extensor Endurance Test
13:24 Comparing All Three Test Scores
15:19 The right plan for long-term recovery
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