🎉 Welcome to the Maintenance Phase – You Made It! 🎉
Take a moment to celebrate – seriously. You’ve put in the work, stayed consistent, and now you’ve reached a huge milestone. This isn’t the end – it’s the beginning of a stronger, more resilient you.
Getting here means you've done what many people never do – you've taken control of your pain, rebuilt your strength, and changed the way you move. That’s massive. I’m proud of you. You should be proud too.
Now, the goal is simple: keep the pain away for good. This phase is all about keeping your body moving, staying strong, and making sure you don’t slip back into the habits that caused issues in the first place. And it only takes a few key things each week to stay on top of it.
📖 If you ever experience pain flare-ups or setbacks, revisit the Understanding Your Pain ebook for reassurance and guidance.
🗓️ Your Weekly Maintenance Plan
🚶 Walk Every Day
Walking keeps your spine mobile, boosts circulation, and clears your head. It’s your daily dose of movement medicine.
Minimum target: 6,000 steps per day
Ideal target: 8,000–10,000 steps per day
Break it up! Three short walks are just as good as one long one.
If you're having a tough day, just aim to get something in. Momentum matters more than perfection.
🧘♂️Continue with your daily morning mobility program (click button below)
Even in the maintenance phase, your morning mobility routine is one of the best habits you can keep. It gently loosens up your joints and muscles after sleep, reduces stiffness, improves posture, and helps prevent setbacks before they start. It only takes a few minutes but sets the tone for the day, boosts circulation, and keeps you consistent with your movement habits. Think of it as brushing your teeth – but for your back. A small daily investment with big long-term rewards.
🏋️Continue with your strength work 3 x per week (click button below)
Keeping up your strength and mobility sessions just three times per week helps you maintain everything you’ve built – strong muscles, good movement patterns, and confidence in your body. It supports your posture, balance, and everyday activities like walking, lifting, and bending. These sessions aren’t about pushing hard – they’re about keeping your body feeling capable, stable, and ready for life. Think of them as regular tune-ups to stay feeling good long term.