Mastering Lower Back Pain

In this video we’ll continue our transversus abdominis awareness training by tightening and strengthening it simultaneously.

To truly strengthen a muscle will take repeating certain exercises a number of reps for multiple days in a row and ideally weeks.

I recommend finding an exercise that is difficult for you to do, but not too difficult to do a full number of reps (eg. 3x10-15 or 3x30-45s/day) and put it into a daily routine while recovering.

Tips to implement a daily routine:

• Find something you already do routinely: for example eating lunch, taking time aside to workout during the week, brushing your teeth, …

• Glue your new routine to the existing routine: e.g. "after lunch at work, I'll take 5min to do my workout routine".

• Reward yourself after having fulfilled your routine: e.g. "only after having done my new routine will I allow myself to look at social media during my lunchbreak", or "I can reward myself with a specific mint/snack now I've done my workout routine"…

Having a reward for yourself after doing your habit will increase your likelihood of repeating it.

All the best with that!