A practical, step-by-step ebook that helps desk-bound people install a 10-minute daily mobility routine and cut lower-back stiffness episodes by about 50%-80% in 4–8 weeks. You’ll learn a pain-safe, office-friendly flow, micro-break scripts, ergonomic quick fixes, and a simple tracking system so progress is visible and repeatable. Delivered as a comprehensive PDF with printable checklists and templates.