Stiffness

It’s really encouraging to know that you’re taking steps to support your recovery. This process does take time, and consistency is what makes the difference. The exercises themselves are just a small part, what matters most is how you carry that awareness into your daily life. Keeping your breathing steady, your core gently engaged, your ribs not flared, and your pubic bone slightly forward when you move throughout the day is where the biggest changes happen.

Nighttime can be tricky because the body often falls back into old habits while you sleep. Dr.Ryan suggests doing a few gentle Module 1 movements before bed, like Breathing, Back Anchor Awareness, and a light Bridge. This helps calm your system and set your body up in a better position before sleep. Many students also find it helpful to repeat a few of these in the morning to ease into the day.

That morning stiffness usually means the lumbar spine is still doing more work than it needs to. As your core becomes more consistent, your lower back can start to relax instead of constantly tightening to support you.

Over time, as you keep practicing, your body begins to rebalance. Muscles that were stiff or underused start to shift, and even those nighttime patterns can improve.

Dr. Ryan explains this more in these videos:

Muscle Tightness and Reciprocal Inhibition: Solutions and Strategies – https://www.youtube.com/live/Nqmbg1dTciA?t=758s

Best Core Engagement methods for Back Pain Relief – https://www.youtube.com/watch?v=nC9W0COIk7s

CBT Coaching dedicated to Sleeping with Less Back Pain – https://www.youtube.com/live/5Qz8RHOwhAw

Keep going with the basics and give your body time. The changes build gradually as these new patterns become more natural.