The Deep Core: Solving Standing Back Pain & TVA Coordination
Learn why standing back pain is often a coordination issue with your transverse abdominis (TVA). Discover how your internal corset provides vital spinal stability.
Best quote from The Deep Core: Solving Standing Back Pain & TVA Coordination
Back pain usually isn’t a mystery or some unavoidable fate; it’s often the result of a specific mechanical tug-of-war happening inside your body. The focus must shift from 'fixing a bad back' to 'building a better support system' by re-educating the brain to find a neutral spine.
This audio lesson was created by a BeFreed community member
Techniques and exercises to improve standing posture and relieve lower back pain, specifically focusing on spinal alignment and core engagement.
Frequently Asked Questions
Standing back pain is often caused by a mechanical tug-of-war within the body rather than simple weakness. When the transverse abdominis (TVA), which acts as an internal corset, fails to engage properly, the spine loses its primary stabilizer. This lack of core coordination forces the lower back to take on pressure it wasn't designed to handle, leading to that familiar dull ache and pelvic misalignment during simple tasks like standing in line.
The transverse abdominis, or TVA, is a deep core muscle that functions as your body's internal corset. Its primary role is to provide spinal stability and maintain proper pelvic alignment. When this muscle is functioning correctly, it protects the spine from unnecessary pressure. However, if the TVA is not coordinated, the lower back must overcompensate, which often results in chronic pain and a feeling of heaviness in the spine.
While many people instinctively reach for a stretch when they feel lower back pressure, this may be counterproductive if the issue is a lack of stability. If your internal corset is already 'loose' or uncoordinated, stretching it further can actually worsen the problem. Instead of more flexibility, the research suggests that solving standing back pain requires better core coordination and re-engaging the TVA to provide the necessary support for the spine.
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From Columbia University alumni built in San Francisco
"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."
"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."
"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."
"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."
"Reading used to feel like a chore. Now it’s just part of my lifestyle."
"Feels effortless compared to reading. I’ve finished 6 books this month already."
"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."
"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."
"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"
"It is great for me to learn something from the book without reading it."
"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."
"Makes me feel smarter every time before going to work"
"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."
"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."
"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."
"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."
"Reading used to feel like a chore. Now it’s just part of my lifestyle."
"Feels effortless compared to reading. I’ve finished 6 books this month already."
"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."
"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."
"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"
"It is great for me to learn something from the book without reading it."
"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."
"Makes me feel smarter every time before going to work"
"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."
"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."
"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."
"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."
"Reading used to feel like a chore. Now it’s just part of my lifestyle."
"Feels effortless compared to reading. I’ve finished 6 books this month already."
"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."
"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."
"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"
"It is great for me to learn something from the book without reading it."
"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."
"Makes me feel smarter every time before going to work"
