For people who sit at a desk for most of the day especially, there is a much higher chance for starting to feel back pain as the day progresses. One of the reasons this happens is because the muscles don’t have a chance to move, which can make them tight. Hip stretches can reduce this pain, and help prevent it from traveling up into the lower back.
For the first of the two hip stretches, sit in a chair with both feet on the ground. Imagine there is a string that connects to the crown of your head that is pulling your spine straight. Cross your right knee over the left knee. Take both your hands and place the on the outside of your right thigh. Gently use your arms to pull your upper body around to the right, while continuing to sit up tall. Initially, you may feel this in your mid back. To increase the stretch in your right hip, move your left knee away and to the left, essentially elongating the upper right leg. Hold, taking deep breaths, for about 15 to 30 seconds. Release the pose by gently turning to face forward and lowering your right leg to the floor. Repeat the exercise on the other side.
The second of the hip stretches also targets and loosens the muscles in the buttocks. To perform this stretch, sit in a chair. Place your right ankle on top of your left knee. Keeping your back straight, slowly lean forward toward your legs until you feel the stretch. Breathe slowly, in and out, for 15 to 30 seconds. Switch sides and perform the stretch with the left ankle on the right knee.