Deep Squat, Cross-Legged Sitting and Low Back Pain

"Participants assigned to the deep squat group will perform a cumulative total of 20 minutes of deep squatting per day, six days a week, for six weeks. The squatting time can be divided into multiple shorter sessions throughout the day, with a maximum interval of 48 hours between sessions. Participants will be instructed to maintain an upright posture with heels on the ground, feet shoulder-width apart, and knees aligned with toes. They will be encouraged to gradually increase their squat duration and comfort over time.~Before starting the intervention, participants will receive standardized instructions on proper squat form to ensure safety and maximize benefits. Their compliance will be monitored through a training diary in the experimental (Tulkit) app."

"Participants assigned to the cross-legged sitting group will perform a cumulative total of 20 minutes of cross-legged sitting per day, six days a week, for six weeks. The squatting time can be divided into multiple shorter sessions throughout the day, with a maximum interval of 48 hours between sessions. Participants will be instructed to maintain an upright posture while sitting. They will be encouraged to gradually increase their cross-legged sitting duration and comfort over time.~Before starting the intervention, participants will receive standardized instructions on proper sitting form to ensure safety and maximize benefits. Their compliance will be monitored through a training diary in the experimental (Tulkit) app."