Lumbar Jack

Your posture isn't going to fix itself. Lumbar Jack will remind you.

Most desk workers know they should move more, sit up straighter, and stretch occasionally. The problem isn't knowledge, it's remembering to actually do it while you're deep in a flow state at 2pm with a deadline looming.

Lumbar Jack lives quietly in your macOS menu bar. It tracks how long you've been in one position, nudges you to move at your chosen interval, and guides you through daily posture exercises, all without getting in your way.

-- TWO MODES, ONE APP --

SIT / STAND MODE For standing desk users. Alternates between sit and stand intervals, counting down live in your menu bar and notifying you when it's time to switch.

MOVE MODE For regular desks. A single recurring reminder to get up, stretch, and move. Simple and effective.

Switch modes anytime. Intervals adjustable from 5 to 90 minutes.

-- SMART NOTIFICATIONS --

When your interval ends, act straight from the notification:

- Confirm you've switched, restarts the timer - Snooze 10 minutes, until the half hour, or until the top of the hour - See how many exercises you have left for the day

Pause and skip anytime from the menu bar.

-- DAILY EXERCISE CHECKLIST --

Curated posture exercises grouped by focus area, lower back and pelvis, shoulders, neck. Each exercise includes clear instructions, and each group explains what it targets and why.

- Track every set with a satisfying green checkmark - Enable only the groups you need - No resistance band? Lumbar Jack swaps in an equipment-free alternative - Checklist resets each morning, with a 7 AM reminder so it actually happens

-- QUIETLY USEFUL --

- Lives entirely in the menu bar — no Dock icon, no window clutter - Live countdown with a posture figure that changes as you do - Launches at login so it's always working - Fully sandboxed, no data collection, no network access, no account, no analytics - Pay once. No subscriptions, no ads, no nonsense.

Lumbar Jack won't fix your posture for you. But it will show up every single day and make sure you don't forget to try.

Chop chop.