These are some lower back stretches and hip stretches that you can do at a seated workstation, for your low back and hip. Stretches should be held for 15 to 30 seconds and the stretch should be a strong but comfortable sensation in the muscle you are stretching.

The first stretch I'm going to have you do is I want you to bring your knee up toward your chest, use your hands to grab the back of your thigh, and make sure that you keep your back straight as you do it. Do not lean yourself forward, and get a nice strong, comfortable stretch. You should be feeling it through the lower part of your back and into the upper part of your buttock. And you can do the same stretch with the other side.

The next stretch that I'm going to have you do, I'm going to have you scoot to the edge of your chair and I want you to straighten out one leg for me. OK, keeping your back nice and straight, I want you to bend forward at the hip until you feel a stretching sensation on the back of your thigh.

Once again make sure that you don't bounce with the stretch. And hold for 15 to 30 seconds. You may repeat with the other side as well.