# Lower Back Reset After Office Work

A gentle desk-worker reset for lower-back stiffness from long sitting. Move slowly, stay in a comfortable range, and stop if symptoms sharpen or travel down the leg.

- URL: https://forma-web.online/routines/lower-back-reset-for-office-work/
- Duration: About 10 min
- Admin slug: lower-back-reset-office-work

## Before you start

Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care.

## Exercises

### 1. Cat-Cow Spine Mobilization

2 sets · 8 reps · 10s rest

On hands and knees, slowly round the back, then gently arch. Match the movement to calm breathing and avoid forcing end ranges.

#### Steps
- Start on hands and knees.
- Slowly round your back upward.
- Gently arch your back the other way.
- Move with calm breathing.
- Stay in a comfortable range.

#### Cues
- Move with breath.
- Keep it gentle.
- Avoid forcing range.

#### Common mistakes
- Rushing the movement.
- Forcing the end positions.
- Shrugging the shoulders.

### 2. Child's Pose Breathing

2 sets · 30s hold · 10s rest

Sit hips toward heels, reach arms forward, and breathe into the ribs and lower back. Use a pillow under hips or chest if needed.

#### Steps
- Start on hands and knees.
- Sit your hips back toward your heels.
- Reach your arms forward.
- Rest your head or chest comfortably.
- Breathe into your ribs and lower back.

#### Cues
- Breathe wide.
- Let hips settle back.
- Use support if needed.

#### Common mistakes
- Forcing hips all the way to heels.
- Holding the breath.
- Ignoring knee discomfort.

### 3. Supine Knee Rocks

2 sets · 10 reps · 10s rest

Lie on your back with knees bent. Let both knees rock side to side in a small, easy range while shoulders stay relaxed.

#### Steps
- Lie on your back with knees bent.
- Keep feet flat and arms relaxed.
- Rock both knees to one side.
- Return through the middle.
- Rock to the other side in a small range.

#### Cues
- Small easy range.
- Shoulders relaxed.
- Move slowly.

#### Common mistakes
- Twisting too far.
- Lifting or tensing the shoulders.
- Pushing into sharp pain.

### 4. Figure-Four Hip Stretch

1 set · 40s hold · 10s rest · both sides

Cross one ankle over the opposite thigh and gently draw the legs toward you. Keep the stretch in the hip, not the knee.

#### Steps
- Lie on your back with knees bent.
- Cross one ankle over the opposite thigh.
- Flex the crossed foot.
- Gently draw the legs toward you.
- Hold the stretch, then switch sides.

#### Cues
- Stretch the hip.
- Keep knee comfortable.
- Breathe slowly.

#### Common mistakes
- Feeling strain in the knee.
- Pulling too hard.
- Tensing the neck.

### 5. Glute Bridge

2 sets · 10 reps · 1s hold · 20s rest

Press through heels, lift hips, and lightly squeeze glutes at the top. Keep ribs down so the lower back does not overarch.

#### Steps
- Lie on your back with knees bent.
- Place feet hip-width apart.
- Press through your heels.
- Lift hips until the body forms a line.
- Pause, then lower with control.

#### Cues
- Press heels.
- Ribs stay down.
- Glutes lift hips.

#### Common mistakes
- Overarching the lower back.
- Letting knees cave in.
- Pushing mostly through the toes.

### 6. Dead Bug Heel Tap

2 sets · 8 reps · 20s rest · both sides

Lie on your back, brace gently, and tap one heel down at a time. Keep the lower back quiet and use a smaller range if needed.

#### Steps
- Lie on your back with knees over hips.
- Gently brace your belly.
- Lower one heel toward the floor.
- Tap down without arching your back.
- Return and switch sides.

#### Cues
- Back stays quiet.
- Tap lightly.
- Move one leg at a time.

#### Common mistakes
- Arching the lower back.
- Moving too fast.
- Holding the breath.