You’ve made some progress, but you need to rebuild your foundation.

At this stage, your back pain has eased, but it’s still there 1–3 days a week or during certain activities. 

You might notice you can stand or walk for 20–30 minutes before it starts to ache again.

Your core and glutes are starting to engage, but other muscles like your thighs, hip flexors, or back might still take over and tighten up.

This phase is about fine-tuning how your body moves so you can stand, sit, and move longer without discomfort. 

You must learn how to strengthen the right muscles so they start working independently.

So what should you do?

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