You’re getting stronger but you need to be building endurance and confidence.

You’ve gone at least a couple of weeks without consistent back pain. 

You can stand for 30–60 minutes and handle most daily activities without major flare-ups. 

But certain positions, like bending awkwardly, reaching, or moving first thing in the morning, still trigger some pain or stiffness.

In this phase, your focus needs to shift to building long-lasting strength and mobility.

You need to train your glutes and abs to work powerfully and independently, so you don’t rely on smaller, overworked muscles to get through your day. 

You’ll also need to learn to move confidently in every direction without fear of aggravating your back.

So how should you do this?

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