Sitting for long hours makes hips and lower back feel like rusted hinges. Simple mobility drills, done regularly, can ease that stiffness.
Cat–cow on all fours (rounding and arching your spine slowly) gently moves the whole back. Hip circles while standing, or lying on your back and pulling one knee at a time towards the chest, help loosen tight hip flexors.
Figure-4 stretch (lying on your back, ankle over opposite knee, pulling the leg in) can target deep glute muscles that often lock up with sitting.
Pelvic tilts—lying on your back with knees bent, gently flattening and releasing your lower back against the floor—wake up core and improve control.
You don’t have to turn it into a long yoga session; even 5–10 minutes morning and evening can change how your body feels.
If you experience sharp pain, radiating leg pain or numbness, don’t push through—those need professional assessment. Mobility work should feel like easing, not electric shocks.
