We often hear people say: “I have a weak core.” But here’s the truth for most of us, the core isn’t weak, it’s simply asleep. This condition, known as muscular amnesia, happens when key stabilizer muscles like your glutes and deep abdominals literally forget how to fire because we spend too much time sitting.
Your body is a system that thrives on movement. When you sit all day, the stabilizers that should keep your pelvis aligned, spine supported, and hips strong, stop doing their job. In time, other muscles step in to compensate. That’s when chronic back pain, hip stiffness, and poor posture creep in.
Why “Sleeping Muscles” Are Dangerous
When the core shuts down, it sets off a domino effect:
- Glutes off-duty: Without active glutes, your pelvis tilts forward, stressing your lower back.
- Deep abs disengaged: The stabilizers that protect your spine fail, forcing your hip flexors to tighten.
- Compensation overload: Quads, hamstrings, and lower back muscles take on work they weren’t designed for.
This isn’t just about pain. A dormant core drains your efficiency, saps athletic performance, and robs you of energy.
The Everyday Traps That Switch Off Your Core
It doesn’t take a big injury. The small daily habits are enough:
- Hours of sitting at a desk or in a car
- Slouching on a couch while scrolling your phone
- Relying on cushioned chairs instead of active sitting
- Skipping mobility or strength work in your routine
Each day you stay inactive, your nervous system “forgets” how to recruit the right muscles at the right time. That’s muscular amnesia in action.
Your Body’s Early Warning Signs
Here’s how to know your core may be asleep:
- Chronic lower back pain despite exercising regularly
- Tight hip flexors or hamstrings
- Feeling unstable when standing on one leg
- Struggling to maintain upright posture without slouching
- Fatigue after walking short distances
A Quick 3-Minute Core Wake-Up Call
You don’t need hours in the gym. Just daily activation breaks:
- Glute Squeezes: Contract both glutes hard for 10 seconds, repeat 10 times.
- Dead Bugs: Lie on your back, extend opposite arm and leg, keep core tight.
- Bridges: Lift hips off the ground, squeeze glutes, hold for 5 seconds.
- Bird Dogs: On hands and knees, extend opposite arm and leg, hold steady.
These movements re-train your nervous system to wake up dormant muscles and restore balance.
Extra Support for Core Health
If your work demands sitting, build in “micro-activations.” Stand every 30–60 minutes, tighten your abs lightly, or squeeze your glutes while brushing your teeth. Small, frequent reminders keep the core online.
Final Thought
Weakness isn’t always the problem. Disconnection is. A “sleeping” core robs you of stability, energy, and resilience. The good news? You can wake it up with simple daily habits. Don’t wait for back pain to remind you. Reconnect with your stabilizers now, and your spine, hips, and future self will thank you.
Co-authored by: Shayamal Vallabhjee
Chief Science Officer: betterhood
Shayamal is a Human Performance Architect who works at the intersection of psychology, physiology, and human systems design — helping high-performing leaders, teams, and individuals thrive in environments of stress, complexity, and change. His work spans elite sport, corporate leadership, and chronic health — and is grounded in the belief that true performance isn’t about pushing harder, but designing better.
