A practical workday reset
Could back pain
cost you your career?
Ask yourself:
- 01Does recurring back pain affect your ability to do your job?
- 02Are you worried about keeping your job and maintaining your lifestyle?
- 03Do you fear back pain could eventually force you to give up work?
If you answer yes to these 3 questions, then start safeguarding your career by downloading the BackReset app.
Get the free BackReset appHow does it work?
Three gentle prompts.
One simple timeline.
Open BackReset in a browser tab, start your session and allow desktop notifications. Keep the tab open while you work and BackReset will quietly tell you what to do next.
Bookmark the app so it is ready whenever you start work.
- 01Every 20 minutes, change position
Vary your seated position by shifting your weight or adjusting your chair or lumbar support.
- 02Every 40 minutes, stand tall
Stand up. If comfortable, gently stretch straight upward with your arms, take slow, relaxed breaths, and hold the stretch for 10 seconds. No forced stretch.
- 03Every 60 minutes, walk
Take a short 5–10 minute walk at a brisk but comfortable pace, letting your arms swing naturally with each step.
Why these reminders?
Evidence-based research supports varying posture, moving regularly, and walking during the working day. BackReset brings these principles together in one simple routine you can easily adopt into your day.
WHO physical activity guidance · NHS back-pain guidance · Office-breaks review
Get started free
Give your working day
three small resets.
Enter your email to open the free BackReset app instantly in your browser.
- Open it in a browser tab
- Allow desktop notifications
- Work in other tabs while it runs quietly
Adjust your position
Change your chair angle, shift your weight, or reposition your feet.
“The reminders are easy to follow and don’t interrupt my work.”Example feedback · desk worker
“I like having one clear next step instead of three separate timers.”Example feedback · computer worker