If your lower back stiffens after hours at your desk — and stretching only gives 10 minutes of relief before it returns — this program was made for you.

Sitting all day trains your brain to switch off the muscles that protect your back. Your hip flexors tighten. Your glutes stop firing. Your lower back overloads doing the job of three muscle groups.

This 28-day program resets that pattern at the source — not just temporarily.

What’s included:
✓ 28-Day Protocol PDF — 5 evidence-based exercises in 3 stages (release → build → integrate) with clear instructions and clinical reasoning
✓ 28-Day Tracker PDF — Daily checklist with weekly check-ins to keep you consistent

Real outcomes: Two desk workers completed 2 weeks and reported less back pain, better spinal control, and longer comfortable sitting.

Right for you if:

You sit 4+ hours daily
Stretching helps but pain keeps returning
You want a clear daily routine, not guesswork

Not for you if you have nerve pain, recent spinal injury, or want a quick fix.

Designed by a licensed physiotherapist using Janda and McGill’s research.