A simple daily tracker for desk workers with recurring lower back stiffness. Log your sitting time, longest unbroken sit, stiffness score, and what relief actually worked — twice a day, 1-2 minutes each. Includes a threshold legend so you know exactly when a stiffness pattern needs a bigger response (more breaks, position changes, or clinical review) versus when it's just normal end-of-day soreness. Within one week you'll have a clear map of which desk-day habits create your stiffness and which breaks actually fix it. A perfect companion to the Chair-Side Reset method — or a great first step before it.