1. Low Lunge Hip Flexor Stretch
The iliopsoas, the muscle connecting your lower spine to your thigh, shortens after roughly 90 minutes of sitting. A 2019 study published in the Journal of Physical Therapy Science found that prolonged sitting significantly reduced hip flexor flexibility in office workers, contributing directly to lower back pain. The low lunge addresses this directly. Step one foot forward into a lunge, drop the back knee to the floor, and push your hips forward until you feel the pull at the front of the rear hip. Hold for 45 seconds per side. If you sit through a full workday, do this twice: once mid-afternoon and once before bed.
