Most people who develop back pain don’t necessarily require surgery. For many, a highly effective and often recommended solution is core-strengthening exercises. Dr. Gbolahan (Bo) Okubadejo, a board-certified spine surgeon and the creator of the 360 CoreBoard, discussed this topic with ETHA co-founder Alexander Karp on the Live Fully with Kratom podcast in April 2025.

The Many Causes of Back Pain

When people experience back pain, it’s often a part of the aging process, though it’s not guaranteed to happen. As we mature, the normal wear and tear of daily life becomes more noticeable in the back, just as it does in other parts of the body.

According to a 2019 study by the National Center for Health Statistics, 39% of U.S. adults over age 18 reported back pain. This percentage increases with age, reaching 45.6% for respondents over 65.

For athletes and those who engage in intense physical activity early in life, the wear and tear may appear sooner, sometimes as early as their 20s or 30s. The same study showed 28.4% of adults between ages 18 and 29 reporting back pain. For others, back pain may stem from specific medical conditions, such as spondylolisthesis or a herniated disc.

Spondylolisthesis occurs when one of the facet joints that align the vertebrae becomes displaced and slips forward. Most often affecting the lower back, the pain of spondylolisthesis can become more noticeable when the person is upright, either walking or standing. In the case of a herniated disc, one of the shock-absorbing structures between the vertebrae becomes displaced. This condition often develops with age, as the disc material loses its flexibility and becomes more vulnerable to damage.

While surgery is sometimes necessary for people with these conditions, even spondylolisthesis or a herniated disc can often be managed with physical therapy.

Treatment Options from Dr. Gbolahan Okubadejo

Dr. Okubadejo’s first step in addressing back pain is to trace it to its origin and assess it in relation to the overall health of the patient. Each individual’s situation is unique, and treatment must be tailored accordingly.

For many people, back pain can be effectively treated through physical therapy, particularly with core-strengthening exercises. If diagnostic imaging such as MRIs show structural issues, more targeted physical therapy may be beneficial. When physical therapy doesn’t fully resolve the problem, Dr. Okubadejo may recommend injections or other pain management techniques. Surgery may be considered when all other treatment methods have been exhausted.

Core-strengthening exercises are generally useful for people of all ages in addressing or even preventing back pain. The gentlest and simplest exercises, such as leg lifts and planking, are ideal for strengthening the core with minimal stress on the spine. Dr. Okubadejo recommends exercises where the spine is in a neutral position rather than twisted. If these simpler exercises are well tolerated, it is generally fine to progress to weight training, such as kettlebell routines, or anti-gravity exercises like elevated leg raises.

Dr. Okubadejo also notes that squats and deadlifts are among the most common causes of spinal disc injuries. These movements can put pressure on the spinal discs, and he advises caution when deciding how much weight to use. When deadlifting, people often hold the weight too far in front of their bodies, which also stresses the spinal discs and increases the risk of injury. For this reason, Dr. Okubadejo emphasizes the importance of form when strength training. Keeping the weight closer to the center of the body is generally better for spinal health.

Strengthening the Core for Superior Results

The most effective core-strengthening routines are dynamic and well-rounded. This is the type of workout that Dr. Okubadejo’s patented 360 CoreBoard encourages.

The 360 CoreBoard is a home fitness product that offers a full-body workout while targeting specific physical issues. It enables a variety of movements that keep users engaged, offering flexibility that makes workouts more enjoyable. This adaptability is one of the key reasons why the 360 CoreBoard is considered a useful tool for achieving core-strengthening benefits not easily obtained with traditional workout aids.

The 360 CoreBoard works primarily on the upper body. It provides a wide range of flowing, gliding, spine-safe movements, and can be configured in various ways with detachable parts. This makes it an effective option for individuals looking for an alternative to conventional workout methods.

Getting the Most Out of Dr. Okubadejo’s 360 CoreBoard

To enhance your workout with the 360 CoreBoard, you can incorporate creative accessories and add-ons. For example, Dr. Okubadejo recommends using a balance board in conjunction with the CoreBoard for an advanced movement:

Balance with your elbows and forearms positioned on the balance board, keeping your toes on the CoreBoard while you’re in a plank position. From this position, you can perform more intensive knee tucks that target the core.

The 360 CoreBoard, combined with its accessories, can be used for a variety of advanced workouts. The possibilities are only limited by your creativity. Dr. Okubadejo recommends that beginners first get accustomed to using the 360 CoreBoard as you would a traditional ab wheel: Perform a series of forward-and-back movements while supporting your knees on a well-cushioned surface. This is a great way to become familiar with the device.

Once comfortable with this, you can begin to explore more of the 360 CoreBoard’s features, including alternate arm extensions using detachable rollers, rotational exercises, push-ups, and other complex movements. People who have recently undergone back or spinal surgery should consult their doctor before attempting exercises that involve bending, twisting, or crunching the spine.

On the 360CoreBoard.com website and the 360 CoreBoard YouTube channel, Dr. Okubadejo offers a series of how-to workout videos, tutorials, and tips. These resources are designed to help you strengthen your core and, in doing so, support your spine’s overall health.

Disclaimer: The information provided in this article is for informational purposes only and is not intended to diagnose, treat, or cure any medical conditions. Core-strengthening exercises and the use of the 360 CoreBoard are not guaranteed to prevent or resolve back pain or avoid surgery. Results may vary depending on individual circumstances. It is recommended that you consult with a healthcare professional before starting any exercise program.