Wakeout pack — 16 exercises

Back Pain

Gentle movements to relieve tension in upper and lower back muscles.

sittingdeskmiddaydo anywhere16 exercises

30-second preview

Reach for this when…

Generalized back tightness from a long sitting day — both upper and lower back ache.

Why this happens

Generalized back pain from sitting is rarely one problem. It's the stacked outcome of a hip flexor complex (the iliopsoas) shortening after hours of flexion, the glutes deactivating from lack of extension, the lumbar erectors holding static tension to keep the torso upright, and the thoracic spine stiffening into the slight forward curve of screen work. By 4 pm, the whole posterior chain is under load it was never designed to carry in a motionless position. This pack addresses the full span — upper and lower back together — rather than isolating one region, because treating only the lumbar when the thoracic is locked is how lower-back problems come back. Twelve seated and standing movements mobilize the spine segmentally, reopen the hips so the lower back isn't fighting them, and extend the thoracic curve that monitor height reliably kills. Relief that sticks means moving the whole chain, not just the spot that hurts.

About this routine

Best for general desk-induced back stiffness — the all-over ache from a long sitting day. Works in a chair or with brief standing transitions, no mat needed. Skip this if pain radiates down a leg, involves numbness, tingling, or weakness, or follows a fall or lifting injury — those patterns point to disc or nerve involvement and warrant evaluation. For lower-back-only issues, Lower Back Tension Release is more targeted; for in-chair-only relief, see Seated Back Pain Relief. Not a substitute for medical care if pain is acute, severe, or persistent.

The routine

16 exercises in this pack

Arm Up Bows

Back Bend

Chair Thrusts

Cross Leg Twist

Elbow Bow Twists

Elbow Up Twists

10 more in this pack

Unlock the full routine.

The iOS app plays all 16 exercises in order, with audio cues, countdown, and a streak that keeps you honest.

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Use this pack when you need to…

Built for these moments

Strengthen Back

Highly focused on lower back strength, lower back stretching, desk yoga, and spinal health.

Why this pack: Pack directly targets lower and upper back muscles, addresses back issues, improves spinal mobility and posture - aligning well with back strengthening and spinal health goals

Loosen Neck & Shoulders

Targeted movements that tailor specifically to shoulders and neck. Arms-only movements and movements where the arms are utilized as support, like push-ups and desk pumps, are also useful.

Why this pack: Addresses neck mobility and upper back tension which directly impacts shoulder area for comprehensive relief

Frequently asked

What people ask about back pain

Why does my whole back hurt from sitting at a desk all day?

Sitting loads the back in a way standing doesn't: the hip flexors shorten, the glutes switch off, the thoracic spine rounds toward the monitor, and the lumbar erectors work isometrically for hours to hold the torso up. Every region compensates for the others, so by late afternoon the ache is everywhere rather than localized. Disc pressure also rises in flexion, which is why sustained forward-leaning postures produce cumulative discomfort. Addressing the full chain — hips, mid-back, and lumbar — produces more durable relief than treating one region.

Should I stretch my back when it's already hurting?

For tension-pattern back pain, gentle mobility helps; for acute injury or disc involvement, it can worsen symptoms. If the pain is dull, diffuse, and improves with movement throughout the day, a slow mobility routine like this one usually brings relief. If pain is sharp, shoots down a leg, involves tingling or weakness, or started after a specific injury, stop and see a physician. The movements here are safe for general stiffness, not for structural problems.

What's the difference between this pack and lower back tension release?

This pack treats the whole back as one system — thoracic, lumbar, and hips — because upper-back stiffness and tight hip flexors both feed into lower-back pain. Lower Back Tension Release is more targeted, using seated lumbar-specific stretches when the pain is isolated to the lower region. Use this broader pack when stiffness is diffuse; use the targeted one when you can point to exactly where it hurts.

How often should I do this through a workday?

A short round every 90 minutes prevents more cumulative stiffness than one long session at the end of the day. Back pain from sitting is a dose-response problem — the longer the uninterrupted sit, the deeper the pattern sets. Frequent small interruptions let the tissues reset before they've loaded to the point of real discomfort. Even two minutes of standing and thoracic extension between meetings keeps most of the pattern from developing in the first place.

Packs built for the same body, a slightly different moment.