Back Again Basics
Prolonged Sitting Program
For when sitting for long stretches is the main thing that flares your back.
92 sessions · 20 weeks · Free
Before you start
Red Flags: When to Stop and Seek Medical Care
Most back pain is manageable with the right approach. But there are specific symptoms that require immediate medical attention. These are non-negotiable. If you experience any of the following, see a doctor:
• New bladder or bowel problems (difficulty controlling either) • Numbness around the saddle/groin area • Rapidly worsening leg weakness • Unexplained fever, chills, or weight loss • Severe pain after a significant trauma • Feeling physically unsafe
These are rare, but they're serious. Everything else in this program assumes that red flags are not present. If any of these show up at any point, pause the program and get in-person care.
Every session has a “Does this hurt?” button. Tap it if something doesn’t feel right.
This educational content does not constitute medical advice. For diagnosis or treatment, please consult a clinician.
What this program focuses on
Your program combines flexion-sensitive principles with specific work on your upper back and posture. Chin tucks, shoulder-blade squeezes, and thoracic mobility exercises are included from the start because poor sitting posture involves your whole spine, not just the lower back. You'll also work on core stability and hip hinge mechanics. The goal is to build the endurance to sit better and the habit of breaking up sitting before it becomes a problem.
All 92 sessions
Phase 1
Calm
Weeks 1-2 · 5 sessions/week · Walking 10 min → 12-15 min
Phase 2
Confident Foundations
Weeks 3-4 · 5 sessions/week · Walking 18-20 min → 20-25 min
Optional relief techniquesas needed
Give each of these a try if you haven’t already. Whichever ones become your favourites, do them as desired for extra relief.
Bench / countertop decompression lean · As needed
Optional relief: as needed
Floor 90-90 decompression · As needed
Optional relief: lie on your back, calves up on a chair
Prone tummy lying (relaxed) · As needed
Optional relief: gentle press-ups (small range, hips down) may also feel good
Standing hamstring stretch · 1 × 20-30s/side
Optional: neutral spine; skip if you have leg or nerve symptoms
Figure-4/piriformis stretch · 1 × 20-30s/side
Optional: performed supine to keep the spine neutral
Hip flexor stretch (half-kneeling) · 1 × 20-30s/side
Optional: ribs down, don't arch
Gentle mid-range cat-cow · 1 × 5-8 reps
Optional: stay mid-range, don't flex far into cat
Gentle thoracic rotations (open-book) · 1 × 8/side
Standing arm sweeps · 1 × 10 reps
Phase 3
Strength & Resilience
Weeks 5-16 · 5 sessions/week · Walking 30 min
S = strength day · M = mobility day
Optional relief techniquesas needed
Give each of these a try if you haven’t already. Whichever ones become your favourites, do them as desired for extra relief.
Bench / countertop decompression lean · As needed
Optional relief: as needed
Floor 90-90 decompression · As needed
Optional relief: lie on your back, calves up on a chair
Prone tummy lying (relaxed) · As needed
Optional relief: gentle press-ups (small range, hips down) may also feel good
Standing hamstring stretch · 1 × 20-30s/side
Optional: neutral spine; skip if you have leg or nerve symptoms
Figure-4/piriformis stretch · 1 × 20-30s/side
Optional: performed supine to keep the spine neutral
Hip flexor stretch (half-kneeling) · 1 × 20-30s/side
Optional: ribs down, don't arch
Gentle mid-range cat-cow · 1 × 5-8 reps
Optional: stay mid-range, don't flex far into cat
Gentle thoracic rotations (open-book) · 1 × 8/side
Standing arm sweeps · 1 × 10 reps
Phase 4
Maintenance
Weeks 17-20 · 3 sessions/week · Walking 30 min
Optional relief techniquesas needed
Give each of these a try if you haven’t already. Whichever ones become your favourites, do them as desired for extra relief.
Bench / countertop decompression lean · As needed
Optional relief: as needed
Floor 90-90 decompression · As needed
Optional relief: lie on your back, calves up on a chair
Prone tummy lying (relaxed) · As needed
Optional relief: gentle press-ups (small range, hips down) may also feel good
Standing hamstring stretch · 1 × 20-30s/side
Optional: neutral spine; skip if you have leg or nerve symptoms
Figure-4/piriformis stretch · 1 × 20-30s/side
Optional: performed supine to keep the spine neutral
Hip flexor stretch (half-kneeling) · 1 × 20-30s/side
Optional: ribs down, don't arch
Gentle mid-range cat-cow · 1 × 5-8 reps
Optional: stay mid-range, don't flex far into cat
Gentle thoracic rotations (open-book) · 1 × 8/side
Standing arm sweeps · 1 × 10 reps