Moving the hips is one of the best medicines for low back pain from excessive sitting. Ideally served in short bursts throughout the day.
The obstacle I run into with clients is that as great as it sounds in theory, it’s impossible for them to do in their office. Either they feel goofy doing them (fair), or their attire makes it impossible. And I get it. Fancy Italian suits and skirts are less than optimal for exercise in public spaces.
Working from home removes this issue. You can get off the computer and out of the sight of your webcam to get a dose of the movement medicine. Besides, most of us working from home are probably not even wearing fancy clothes. I for one can’t even remember what pants look like.
In a perfect world, you’d do a set of each exercise every few hours. But we both know that won’t happen. Instead, do a one set of one movement. Rotate them throughout the day.
Controlled hip rotations x 3 each way
Hip external rotation kinetic stretch x 5
Hip bridge x 10