In our increasingly sedentary world, prolonged sitting has become an unavoidable part of daily life for many. From office desks to commutes and evening relaxation, this constant seated posture often leads to a common, nagging problem: chronic lower back pain. This discomfort isn’t just an annoyance; it signals a muscular imbalance caused by shortened hip flexors and hamstrings, and weakened glutes and core muscles. The good news? A targeted, daily stretching routine can be your most effective weapon.

Just five to ten minutes a day can make a profound difference, counteracting the effects of hours spent seated, restoring flexibility, and helping you achieve a pain-free posture. Let’s dive into your essential daily routine.

The Problem: Why Sitting Hurts Your Back

When you sit for extended periods:

• Hip Flexors Tighten: These muscles at the front of your hips become chronically short, tilting your pelvis forward and increasing the arch in