Sitting for long periods of time can cause tightness in the hips and groin, which can lead to back and knee pain. Here’s one way to stretch the hip adductors and lower back to bring some balance back.
Bucket of Rocks Stretch:
Place one foot on a stool, not too high. The bend in your knee should be 90 degrees or less.
Bend forward, go ahead and drop your head and curve your back.
IMAGINE you’re holding a bucket of rocks in your hands and “feel” its weight pulling your hands towards the floor.
Hold for several seconds, or as long as is comfortable.
Switch legs and stretch the other side.
Comb your hair, if necessary.