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.
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.