Gentle ways to stretch on days when your lower back feels heavy from sitting too long. Moves doable on the floor or in a chair, regardless of location, are included. Moving within a comfortable range helps build a habit of feeling lighter. You can proceed while checking body orientation and gaze in the illustrations. As your lower-back movement smooths out, standing and sitting feel easier.

Recommended for: Those with a heavy lower back from sitting work.

- Dropping knees while lying on your back

- All-fours back movements

- Twisting in a chair

- Stretching the sides

- Stretching around the hips

- Cautions to avoid straining the back

* A digital PDF guide with general self-care information; not a substitute for medical care, diagnosis or treatment. If you have health concerns, don't push yourself and consult a professional.