Hip Flexor Stretch
Studies show that sitting at the computer for long periods and generally being sedentary contributes to a phenomenon that causes hip flexors to shorten, which then leads to nerve and back pain. Elongate your hip flexors by doing this simple micro-workout from the comfort of your couch. You can stretch your hip flexors on a yoga mat or soft carpet if you want, but we like the couch because it contributes to balance and stability while stretching your hip flexors.
Place your right leg up onto the back side of the couch and relax your foot. Your left leg should be planted on the floor, hugging the couch frame. Keeping your pelvis in a comfortable neutral position, squeeze your glutes and gently push forward until you feel the stretch in your hips. Be careful not to lunge forward. Hold the stretch for a full minute, then switch legs and repeat.