Sitting for long periods of time can cause pain in your lower back. To prevent or reduce stiffness and pain, try this seated stretch. It's safest to use a chair that doesn't have wheels. As you hold each stretch, be careful not to bounce. You should feel some tension while you're stretching, but if you feel pain, you've gone too far.
Step 1: Bring one of your knees toward your chest.
Step 2: Use your hands to grab the back of your thigh and gently pull it toward you.
Step 3: Keep your back straight, being careful not to lean forward. You'll feel tension in your lower back and the upper part of your buttock.
Step 4: Hold the stretch for thirty seconds.
Step 5: Relax and return to the starting position and repeat the stretch with your other leg.