Relieve Lower Back Tension & Move Better: The Complete Daily Routine

Your lower back often complains first when your day contains too much sitting and too little varied movement.

This is a structured daily mobility routine combining gentle movement, core work, glute activation and practical sitting habits. Beginner-friendly and designed for home use.

What's inside

• Complete daily routine in a repeatable order
• Gentle lower-back and hip mobility
• Core strengthening for trunk control
• Glute activation
• Sitting and movement habits
• Progress tracker
• Beginner-friendly instructions

Who this is for

People who sit for long periods, wake up stiff or want a structured mobility routine instead of scattered exercises.

Who this is not for

This is general movement education and does not replace medical advice, diagnosis, rehabilitation or treatment. Acute injury, persistent symptoms, numbness, weakness, bowel or bladder changes, or symptoms after trauma need professional assessment.

Format and delivery

• Professionally designed PDF delivered by email after purchase
• Works on phone, tablet and computer
• One download per customer
• Available worldwide
• Secure Shopify checkout

Behind Velion Physique

I've worked in the fitness industry since 2019 — on the gym floor, as a class instructor and as a personal trainer, with contact to several thousand members. I hold five German trainer licences, including Medizinisches Fitnesstraining A-Lizenz and Rückentrainer A-Lizenz, which cover exactly this area.

Need a broader routine?

If your hips or other areas are involved too, compare the 5-Routine Mobility Bundle or the Complete Mobility Library.

Compare all Mobility guides →

Get all twelve routines

This routine is one of twelve. The Complete Mobility Library bundles every one of them — neck, shoulders, upper and lower back, hips, knees, wrists, posture and daily movement — for €49.99 instead of €97.88 bought separately.

Want to try the approach first? Start with the free 7-Minute Desk Reset.