Recommended tools
Optional gear that fits the protocol.
None of this is required. The 30-day protocol works with nothing but a printer and a pen. These are the add-ons buyers ask about, with the specific picks we'd start from. Buy the one that fits your situation, or skip the whole page.
Some of the products below are affiliate links. Steady Protocols may earn a small commission if you buy through them, at no additional cost to you. We only recommend tools that fit the protocol, and we don't accept payment to feature a brand.
Heat and red light
Passive add-ons you use after the routine. Heat is the one we nudge you to try. Red light is optional.
Heat wrap
We recommendCordless wrap or a microwavable pack
Loosens a stiff lower back before the morning mobility moves. The one passive add-on we actively recommend.
Red light panel or belt
Hooga PRO300 panel or back belt
Optional recovery. The tracker is set up to tell you whether it moves your pain numbers across 30 days.
Self-massage and mobility
Cheap, high-leverage tools for the stretch and mobility part of the routine.
Foam roller
TriggerPoint GRID 1.0 (13")
Self-massage of glutes, hamstrings, and mid-back before you stretch. Most buyers use one.
Massage ball
Any plain lacrosse ball
Targeted release on one-sided tightness. A $5 lacrosse ball does the job.
Stretch strap
TheraBand or a Stretch Out Strap
Makes the supine hamstring stretch work if you can't reach your foot with a straight leg.
Desk setup
Day-to-day support for the hours you actually sit.
Lumbar support cushion
Everlasting Comfort lumbar pillow
Match it to the chair you actually sit in. Skip it if your chair already supports your lower back.
Standing desk converter
FlexiSpot M2 or Vari Pro 30
Alternating sit and stand can cut your sitting hours by a third. One of the highest-leverage desk changes there is.
The gear is optional. The protocol is the point.
The 30-day routine, the printable tracker, and the 12-movement library do the work. One time, $39, yours forever.