RYC® 12-Week Program for Back Pain Relief & Strength

If your lower back feels weak, unstable, or constantly sore, you’re not alone – and you’re not stuck. Back pain is one of the most common movement issues people face, but generic core workouts and surface-level rehab often miss the real root causes.

The RYC® 12-Week Program by Restore Your Core® is a top-rated, online solution trusted by thousands globally to resolve lower back pain, rebuild true strength, and restore long-term function – without strain, shame, or short-term fixes.

Start your healing today with this free workout

Table of Contents

Why Lower Back Pain Needs More Than Core Exercises

Conventional advice for lower back pain often centers on “strengthening your core.” But what if your core is already overworking? Or you’re bracing every time you move? The truth is, most lower back pain isn’t just about weakness – it’s about how your whole system coordinates.

Lasting relief requires more than crunches or planks.

RYC® helps uncover the deeper reasons your back may feel unstable or painful:

Unsupportive postural habits and overcompensation patterns
Hypertonic (tight) pelvic floor or imbalanced muscle engagement
Dysfunctional breath and pressure management
Nervous system overactivation and guarding
Lack of reflexive, automatic core support

You don’t need to just manage symptoms. You can retrain your body to move and support you the way it’s designed to so you can enjoy being in your body and moving long into your old age.

The RYC® 12-Week Program: A Functional Solution for Back Pain and Beyond

Developed by pelvic floor movement specialist Lauren Ohayon, the RYC® 12-Week Program is a whole-body rehabilitation system designed to resolve core and pelvic floor dysfunction – including when it presents as chronic back pain, SI joint instability, and sacrum discomfort.

This online program helps you:

Relieve persistent or recurring back pain
Rebuild deep core and pelvic floor responsiveness
Improve hip, rib, and spine alignment
Develop sustainable strength without gripping or flaring symptoms
Repattern movement to prevent re-injury

Through four progressive stages – Reconnect, Restore, Repattern, and Reinforce – you’ll gain awareness, strength, and confidence in your daily movements.

And with three support tracks (Essentials, Guided, and Coached), you can choose the level of structure and feedback that meets your needs.

Explore the RYC® 12-Week Program →

Try 18 minutes of healing, nourishing movement – the RYC® way

Real Results: Back Pain Success Stories from the RYC® Community

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“I just did my final workout of RYC. I’m so stinkin proud of myself. More importantly, my chronic back pain is virtually gone! I feel so much stronger and am more self-assured when doing day-to-day movements. Tomorrow, I’m starting over with Stage 1 and will increase my workouts to 6xs a week. I look forward to seeing my progress and spending extra time focusing on specific challenges. Lauren, thank you so much for this incredible program, the ridiculous amount of extra videos, this amazing online community, and your dedication.”

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“I have been doing restore your core off and on for a year and even though I’m not as diligent as I should be, my back, neck, and hips have all been feeling better. Lauren is also so helpful and will provide videos if needed to help with specific pains people may have. When you buy the program she adds you to her support group and there are a ton of helpful women on there as well!!! 110% recommend it.”

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“The most amazing thing for my back was working through RYC and then progressing to CYC. Getting strong enough to be able to add weights has been life-changing. I’ve since moved on to weight training at the gym. It’s four years of progress and it’s the best thing I’ve done for my body.”

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“So I’ve been doing RYC for a year and a half now, and this week I’m finally able to do all the exercises without modifications. This might sound disheartening to some just starting out, but I have a large hernia and I’ve had to be very slow and careful… My back doesn’t hurt. This is the biggest thing. My DR is down to 1 finger. I don’t sneeze pee. I can lift heavy things without having a painful hernia day the next day… I can do planks! This took over a year of daily practice.”

Enjoy a free, pelvic-floor & core healing whole-body workout today

Start Supporting Your Back with the RYC® 12-Week Program

If you’re ready to stop chasing short-term fixes and start building real, sustainable support for your back, the RYC® 12-Week Program offers a compassionate, expert-led path forward.

Developed by Lauren Ohayon, a movement professional with over 25 years of experience, the RYC® Method is recommended by Medical Doctors, OBGyns, Pelvic Floor Physical Therapists and other Health and Wellness Professionals.

Start healing today →

FAQ

What causes lower back pain in females?

Lower back pain in women is often influenced by life events like childbirth, hormonal shifts, or posture changes – but it’s rarely caused by just one thing. Common contributors include:

Chronic pelvic floor tension or dysfunction
Diastasis recti or core integration that’s not functional
Poor pressure management during movement or lifting
Nervous system stress and compensation patterns

RYC® addresses all of these factors by teaching your body to coordinate and stabilize more effectively through breath, alignment, and movement re-education.

How can I relieve lower back pain?

Lasting relief from lower back pain often requires addressing more than just muscle strength. The RYC® Method helps relieve pain by retraining breathing patterns, pelvic floor engagement, and alignment – all of which influence how pressure and load are distributed through your spine.

Instead of stretching tight areas or bracing your core, RYC® teaches you how to create reflexive support so your body feels safe and stable in movement.

How can I strengthen my lower back safely?

Strengthening your lower back isn’t about isolating the back muscles – it’s about training your whole system to support your spine during movement. In the RYC® 12-Week Program, you’ll learn how to:

Engage your deep core reflexively
Restore functional pelvic floor and hip mechanics
Coordinate breath and movement for optimal load management
Build foundational strength that supports daily life

This integrated approach helps you build strength that’s both functional and sustainable – without aggravating existing symptoms.

How is RYC® different from other back pain programs?

Most programs focus on strengthening isolated muscles – like your abs or back extensors – without addressing how those muscles interact with your breath, pelvic floor, or nervous system.

RYC® works differently. It’s a whole-system approach that restores your ability to stabilize from the inside out. It also includes built-in regressions, posture and breath tutorials, and a unique nervous system component that supports emotional safety and movement readiness. The result is not just strength, but function and sustainability.

Do I need to be postpartum to benefit from RYC®?

No. While many participants discover RYC® after giving birth, the program is designed for anyone struggling with symptoms like lower back pain, core weakness, or pelvic instability – regardless of life stage, gender, or reproductive history. Many members join years or even decades postpartum, or without ever having had children.

What is the best online program to help strengthen your lower back?

The RYC® 12-Week Program by Restore Your Core® is one of the most trusted online programs for lower back strengthening. What makes it unique is its whole-body methodology – it doesn’t isolate the back but teaches your entire system to support and stabilize naturally. This includes retraining your breath, improving postural alignment, restoring pelvic floor function, and reducing tension patterns that contribute to pain. The program is used by physical therapists, OBGYNs, and movement professionals around the world.