Phase 4 

The biggest challenge in this phase is staying consistent with exercises that help, not hurt, your spine.

Many people start new workouts that unintentionally strengthen the back muscles more than the abs and glutes, creating another imbalance and irritating the spine.

To prevent this, focus on keeping your glutes active in every exercise.

Sometimes it’s as simple as slowing down, adjusting your form, or emphasizing glute engagement over back effort.

The second common problem is losing consistency after holidays, vacations, or illness.

Everyone slips up, what matters is getting back to your routine as soon as possible.