By Friday your lower back aches and standing up straight feels like work. It's not only your back. The front of your hips may be the part pulling on it.
What's happening
The hip flexors, including a deep muscle called the psoas, connect your spine to your legs. Long hours of sitting keep them shortened. Stress adds to it, because the body's brace pattern pulls you into a slight curl. Many people feel the result as tight hips and a sore lower back.
The tool: the kneeling hip stretch
Kneel on one knee with a cushion under it, the other foot flat on the floor in front of you.
Tuck your tailbone under slightly, then shift your weight forward until you feel a stretch at the front of the back hip.
Hold for 30 to 45 seconds, breathing slowly. Switch sides.
Do it twice a day, mid-afternoon and in the evening.
When to use it
After long sitting blocks, and every evening at the end of a heavy week.
Stop if you feel sharp pain. Back pain that spreads down a leg is one for your doctor.
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