Desk to 5K: A Physio's 4-Week Plan for Stiff Low Backs

Sitting isn't the villain — staying in one shape is. Here's a physio-tested plan that fits into office life.

Week 1–2: Unlock

• Cat-camel 8 reps every 2 hours
• Chin tucks at the desk — 5 × 5 sec holds
• Brisk 12-min walk, nasal breathing

Week 3–4: Load

• Glute bridges 2×12
• Bird-dog 2×8 each side
• Wall slides 2×10 for shoulder-neck ease

Track pain on a 0–10 scale — it should dip by 2 points in 2 weeks. If not, book an assessment.