Fitness & Injury Prevention

This checklist walks through the concrete steps of a recovery day, from sleep and hydration to light movement, that support muscle repair between strength sessions. It defines the difference between active recovery and complete rest so readers can choose the right approach for their training load.

This checklist walks through desk setup, sitting posture, and movement breaks to identify likely contributors to lower back pain from prolonged sitting. It also lists specific pain patterns that fall outside typical desk-related discomfort and warrant medical evaluation.