Core without Crunches: Bracing, Breathing, Carrying

Stronger, Calmer Backs Without a Single Crunch

If you’ve ever been told to “strengthen your core” for back pain, neck pain or sciatica, you’re not alone. Many patients arrive at the clinic in Angel, London having diligently tried sit-ups, planks and intricate ab routines, only to find their symptoms unchanged — or even worse. Crunches can be fine for some people. But for many, especially those with sensitive necks, irritated discs, TMJ tension or postural stiffness, there’s a better way.

This article explores three proven core strategies that don’t involve crunches: bracing, breathing and carrying. These are everyday, functional tools that can help you move with confidence, protect your spine, and feel more stable — whether you’re sitting at a desk, lifting a child, or walking with shopping bags.

I’ll also explain how osteopathy can help you put these tools into practice. If you’re looking for a trusted, registered osteopath in Angel Islington, I (Jeremy) practise at Cura Rooms, and I’d be happy to help you work out what your body needs. You can learn more or book at jjbosteopath.co.uk.

What Do We Mean by “Core” — And Why It Matters

When people hear “core”, they often picture a six-pack. In reality, your core is a coordinated system that wraps your trunk like a cylinder:

• The diaphragm at the top (your main breathing muscle)
• The pelvic floor at the bottom
• The abdominal wall around the front and sides
• The deep spinal muscles (including multifidus) at the back

These structures work together to manage pressure inside the abdomen and create healthy stiffness around the spine when you need it. Done well, this coordinated system helps with:

• Back pain and sciatica: stabilising the spine so it tolerates movement and load better
• Neck pain and TMJ tension: calming overworked neck and jaw muscles by improving how the ribcage and diaphragm move
• Everyday activities: lifting, carrying, bending, and even breathing more comfortably

Crunches emphasise spinal flexion (bending), and for some bodies that’s not the most useful motion to repeat. If your neck is sensitive, your discs are irritated, or your posture is already flexion-biased from desk work, there are smarter ways to strengthen your core without provoking symptoms.

Core Without Crunches: Bracing, Breathing, Carrying

These three pillars build a resilient trunk that supports your daily life. They’re simple, scalable, and can be adjusted for back pain, neck pain, TMJ issues and sciatica.

1) Bracing: Your Body’s “Internal Seatbelt”

Bracing is a gentle, 360-degree activation of your trunk that gives your spine support when you need it. Think of it as turning up a dial, not slamming a switch. You don’t need to brace hard all the time — just enough to match the task in front of you.

Why it helps:

• Creates temporary stiffness to protect the back during load
• Encourages symmetrical activation of the abdominal wall
• Reduces reliance on gripping with the neck, jaw or lower back

How to learn the brace (basic drill):

1. Lie on your back with knees bent. Put one hand on your side ribs and one on your lower belly.
2. Take a comfortable breath in through your nose. As you do, let the lower ribs and belly gently expand into your hands.
3. Now, imagine someone is about to poke your sides. Firm the whole waist evenly — front, sides and back — about 30–40%. Avoid pushing your tummy out or sucking it in.
4. Keep breathing lightly. Hold the brace for 5–10 seconds, then relax. Repeat 5–8 times.

Progressions:

• All fours: Keep a gentle brace while you lift one hand a few centimetres off the floor, then the opposite knee. Keep breathing. 5–8 reps each side.
• Standing: Practise the brace as you hip hinge and pick up a light object, then relax as you set it down.
• Daily life: Gently brace before moving a heavy pan, lifting a child, or hoisting a bag into a car or onto a shoulder.

Common mistakes:

• Holding your breath — instead, breathe softly through the nose
• Over-bracing — go just firm enough for the task
• Shoulders rising, jaw clenching — keep the neck and jaw relaxed

2) Breathing: The Diaphragm as a Core Muscle

Breathing isn’t just about oxygen. The diaphragm drives pressure changes that support the spine and ribcage. When it’s working well, the pelvic floor responds naturally, neck tension can soften, and the abdominal wall shares the load evenly. Many people with neck pain or TMJ issues breathe high into the shoulders or hold their breath under stress. Training the breath can reduce this strain.

360-degree breathing drill (3–5 minutes):

1. Position: Lie on your back or sit tall. Place hands around your lower ribs.
2. Inhale through your nose for 4–5 seconds. Feel lower ribs expand sideways and backwards, not just up.
3. Exhale gently through the nose or pursed lips for 6–8 seconds. Let the ribs fall and the belly soften.
4. Keep the neck and jaw loose; lips and teeth relaxed. Repeat for 10–20 breaths.

Why this helps:

• Back pain and sciatica: Calmer breathing patterns can reduce protective muscle guarding and improve trunk coordination.
• Neck pain and TMJ: Reduces overuse of accessory breathing muscles in the neck and shoulders; can ease jaw clenching.
• Stress and sleep: Longer exhales can engage the parasympathetic (rest-and-digest) system.

Tips for desk workers:

• Use a gentle timer prompt every hour: 5 slow breaths before opening your next email.
• Rest your tongue softly on the roof of your mouth and unclench your jaw.
• Let your lower ribs move; avoid high chest, shoulder-lift breathing when seated.

3) Carrying: The “Moving Plank” That Trains the Whole System

Loaded carries are one of the most efficient, functional ways to train core strength. They teach you to manage load while you move — exactly what life demands. You’re strengthening grip, shoulders, hips and trunk in one go, without a single crunch.

Start with what you have at home: shopping bags, a backpack, a water-filled rucksack, or a single dumbbell/kettlebell if available. Walk slowly and purposefully.

Key carries:

• Farmer’s carry (both hands): Stand tall, shoulders relaxed, weights by your sides. Walk 20–40 seconds. Keep ribs stacked over hips, avoid leaning back.
• Suitcase carry (one hand): As above but weight in one hand only. Don’t lean into the weight; stay tall and level. This challenges side-to-side control and can help people with recurrent QL tightness or asymmetry.
• Front carry (bear hug or goblet): Hug a weight close or hold a dumbbell/kettlebell at chest height. Keep elbows down and ribs gently in. Great for engaging the front of the trunk without spinal flexion.

Programming ideas:

• Beginner: 3–5 sets of 20–30 seconds, 1–3 times per week
• Intermediate: 4–6 sets of 30–45 seconds
• Progress by adding time, weight, or changing carry type

Technique cues:

• Small, controlled steps; don’t rush
• Keep the gaze forward and the jaw relaxed
• Gently brace the trunk at the start of each walk, then breathe throughout

When to be cautious: If you have acute sciatic pain, a fresh disc injury, or new neurological symptoms, choose very light loads and short walks, or seek guidance. If you’re unsure, a registered osteopath near you can assess what’s appropriate right now.

Putting It Together: A Simple, Crunch-Free Core Plan

Here’s a weekly outline you can adapt. Keep it easy at first; consistency beats intensity.

Three days per week:

• 5 minutes 360 breathing
• 5–10 minutes bracing drills: lying, all fours, and standing
• 10 minutes carries: 3–6 sets of 20–45 seconds with rests

On other days:

• Walking or light cardio 20–40 minutes
• Micro-practice: brace before picking up bags, breathe calmly at your desk, suitcase-carry your shopping home on one side then the other

How to progress:

• Increase carry time by 5–10 seconds per week, or add a set
• Change the carry type (both hands, single hand, front hold) for variety
• Integrate the brace into more daily tasks, with an emphasis on relaxed breathing and gentle control

How Osteopathy Fits In

Osteopathy looks at how your whole body moves — not just the painful area. At JJB Osteopath Cura Rooms in Angel, London, I’ll assess how your ribcage, diaphragm, hips and spine coordinate, and whether your neck or jaw are picking up extra work. Many people with back pain, neck pain or TMJ issues benefit from a mix of hands-on treatment and tailored exercises like the ones above.

What osteopathy may involve:

• Assessment: Movement tests for the spine, hips, ribs and shoulders, with attention to breath pattern and pelvic control.
• Manual techniques: Gentle joint articulation, soft tissue and myofascial work to ease protective muscle tone and improve ribcage and diaphragm mechanics.
• Education and pacing: Simple strategies to help you do more with less pain, without overloading irritated tissues.
• Rehab plan: A clear, graduated plan for bracing, breathing and carries that fits your life and goals, with progressions week by week.

Evidence-informed and individualised: Research suggests that active approaches, reassurance, load management and manual therapy can support recovery for many people with back pain and neck pain. Osteopathy for sciatica, TMJ tension and postural strains can also be helpful, especially when treatment is personalised and combined with self-care you can maintain. No single method works for everyone, but most people feel better with a tailored plan they understand and can follow.

Real-World Examples

• Desk-based back pain: A software developer with mid-back stiffness and neck tension found that 360 breathing reduced shoulder lifting during breaths, while carries built confidence in walking and standing. Within four sessions, she was taking regular movement breaks, adding suitcase carries twice weekly, and her headaches reduced.
• Runner with sciatica: We used gentle neural-friendly positions, light front carries, and progressive hip hinging with a soft brace. Manual work around the hips and lower back reduced guarding. Over six weeks, he returned to easy runs with fewer flare-ups.
• TMJ and jaw clenching: Jaw and neck discomfort eased when we prioritised rib mobility, diaphragm release, and longer exhales. Adding brief daily breathing practice and a relaxed “tongue-up, teeth apart” cue at the desk helped reduce clenching episodes.

Self-Care and Lifestyle Tips You Can Start Today

Small changes add up. Try these practical steps alongside bracing, breathing and carrying.

• Movement snacks: Every 45–60 minutes, stand up, roll the shoulders, gently rotate the trunk, and take 5 slow breaths.
• Hip hinge, not back bend: When lifting, send your hips back, keep the load close, apply a gentle brace, and exhale as you stand.
• Even out your loads: Alternate which side you carry your bag. Suitcase carry your shopping on one side for 30 seconds, then switch.
• Sleep setup: If side-lying, use a pillow between the knees; if supine, try a small pillow under the knees. Aim for a calm pre-sleep breath routine (5 minutes of 360 breathing).
• Workstation tweaks: Screen at eye level, feet supported, forearms level with the desk, and a chair that supports the lower back. Even the best setup still needs regular movement.
• Jaw-friendly habits: Keep the tongue resting gently on the roof of the mouth, lips together, teeth slightly apart. Avoid prolonged clenching; breathe through your nose when possible.

Important: If you have a hernia, significant pelvic floor symptoms, are pregnant or postpartum, or have new/unexplained neurological symptoms, seek professional guidance on bracing and load. A registered osteopath near you can help tailor things safely.

When to See a Professional

Many aches improve with simple changes and time. Consider seeing an osteopath if:

• Pain persists beyond 2–6 weeks despite self-care
• Symptoms keep recurring or are affecting sleep, mood or work
• You’re unsure which exercises are safe for your back pain, neck pain, sciatica or TMJ issues
• Carrying, lifting or even breathing feels restricted or painful

Urgent medical attention is needed if you have red flags such as: new or worsening numbness/weakness in a leg, loss of bladder or bowel control, saddle (inner thigh) numbness, unexplained weight loss, fever, or severe unrelenting night pain. If any of these occur, seek emergency care or contact your GP.

What to Expect at Your Appointment with Jeremy

At JJB Osteopath Cura Rooms in Angel, London, your initial appointment includes:

• A detailed discussion of your symptoms, medical history, goals and concerns
• A movement and postural assessment including breath mechanics and core control
• Clear explanation of findings and an agreed plan
• Gentle, hands-on treatment as appropriate
• Personalised exercises (bracing, breathing, carrying variations) you can practise at home

Follow-up sessions refine the plan as you progress. Everything is explained in plain language, and you’re encouraged to ask questions. The aim is to reduce pain, improve function, and build your confidence to get back to the things you value.

Why Choose JJB Osteopath at Cura Rooms, Angel

I’m Jeremy, a GOsC-registered osteopath working in Angel Islington. My approach is patient-centred, calm and practical. I focus on what you can do today to feel better — and what we can build over the next few weeks to keep you moving well. You’ll get an honest assessment, evidence-informed care, and a plan you understand.

Location and convenience matter, too. If you’ve been searching “registered osteopath near me” or “Osteopath Angel London”, Cura Rooms is easy to reach from Angel, Islington and surrounding areas. Many patients appreciate the blend of hands-on treatment with clear, simple home strategies like bracing, breathing and carrying — so the benefits continue between sessions.

A Gentle, Effective Path to a Stronger Core

The best core work is the kind you actually use in real life. Bracing, breathing and carrying are functional, flexible tools you can start today. They support backs without aggravating necks, calm overactive shoulders and jaws, and build confidence for everyday tasks — all without a single crunch.

If you’re dealing with back pain, neck pain, TMJ tension or sciatica and want osteopathy that is practical, personalised and reassuring, I’d be glad to help. Learn more or book an appointment with an Osteopath in Angel Islington at jjbosteopath.co.uk. If you’d like to chat before booking, you can get in touch via the website — I’m happy to answer questions and guide you towards the next best step for your situation.

FAQs

Are crunches bad for your back?

Crunches aren’t inherently bad, but they’re not ideal for everyone. If you have neck pain, disc-related back pain or already spend hours in a flexed (rounded) posture, repetitive crunches may aggravate symptoms. Bracing, breathing and carries train core control in a way that often feels more comfortable and more relevant to daily life.

Can I do these exercises if I have sciatica?

Often yes, with care. Start light and short, especially with carries. Favour neutral spine positions, gentle bracing and calm breathing. If symptoms worsen or you have new weakness, numbness, or changes in bladder/bowel function, seek professional advice. Osteopathy for sciatica can help personalise a safe progression for you.

Will breathing exercises help my neck pain or TMJ?

They can. Many people overuse neck and jaw muscles when stressed or when breathing is upper-chest dominant. 360-degree breathing reduces this load and can soothe neck and jaw tension. Osteopathy for TMJ and neck pain often includes breath and ribcage work, plus jaw-friendly cues you can use at home.

How many weeks until I notice a difference?

It varies. Some people feel easier movement within a session or two; others notice changes over 2–6 weeks as they build consistency. Combining hands-on osteopathy with simple home practice typically yields the best results. If you’re looking for an Osteopath Angel London, you can book with JJB Osteopath at Cura Rooms via jjbosteopath.co.uk to get a personalised plan.