The Office Back Reset

Stiff, aching lower back after eight hours at your desk, and tired of $900 chair pitches and miracle claims?

Most desk-pain advice fails for one simple reason: it tells you to change five habits on Monday or buy expensive gear that clinical trials don't actually back up. The Office Back Reset is a concise, 58-page handbook turning published clinical guidelines and randomized workplace trials into a realistic 21-day plan.

What you'll put into action across three structured weeks:

• Week 1 (Baseline & 20-Minute Zero-Cost Desk Setup): Track stiffness, pain, sitting tolerance, and stress in 60 seconds a day, then adjust screen height, chair angles, foot support, and towel lumbar support.
• Week 2 (Break Timers & 3x15-Minute Movement): Apply trial-backed sit-stand habits alongside three short 15-minute movement sessions per week.
• Week 3 (Flare-Ups & Busy Workweeks): Clear step-back rules for stiff afternoons, heavy deadlines, car commutes, and medical red flags that need a doctor's visit.
• Appendix A & B Included: Ready-to-use 21-day tracking log plus an honest "Evidence at a glance" reference table.

Educational self-management guide for mild-to-moderate nonspecific desk discomfort; always consult a qualified clinician for medical diagnosis or red-flag symptoms.