Recurring low back pain can make ordinary movements feel daunting. This digital ebook offers a gradual, practical routine to help movement-wary adults work towards essential daily activities without treating every bend, lift or change of position as off limits. Start by recording the tasks you avoid or approach cautiously, alongside what you currently manage, then choose one meaningful task and a manageable version to practise. The guide takes you through seven chapters: The Tasks You Have Started to Avoid, Which Task Matters Most?, A Starting Point That Fits Your Circumstances, Practice in the Movements Daily Life Requires, Strength Builds by Measured Increments, Adaptation and Help Are Still Choices, and A Written Plan for Daily Life. Use the Movement Audit to make your choices visible and build a written plan that fits your circumstances. Made for adults who want a structured way to stay active and rebuild strength through the movements daily life requires. This is a general educational resource, not a personalised assessment or substitute for guidance from your health professional.