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Years of sitting at a desk can cause the muscles in your lower back to lengthen and the hip flexors to shorten. This can result in subtle changes to muscle tone and tension that cause back pain.

Additionally even if you aren't chained to a desk, when you work you may favour one leg (or buttock) over another and over time muscles develop unevenly leading to the imbalances that can cause pain.

Note: This guide assumes that you have not suffered any injury to your back in the past. You should see a health care professional if you have any chronic or acute pain. Get their approval before attempting any exercise program. See a health care professional if you are unsure about the health of your back.

Before we begin it should be clear that stretching shouldn't hurt. You might feel tightness and minor discomfort but if you can't find a position free of pain then you should stop immediately and consider consulting a doctor.

These exercises can be performed every day and shouldn't take more than 10 minutes. You may struggle at first but if you persist for two weeks they will become routine.

One Legged Kneel - Hip Flexors.

This exercise stretches the flexors (iliopsoas, pectineus and adductors) in the hip joint. This is a great starting exercise for beginners before you launch into the quad stretch variation below. Refer to the following pictures.

• Kneel on the floor on your right leg, while keeping the other leg bent in front of you. Keep your legs a shoulder-width apart. It's ok to hold onto a sturdy conveniently positioned chair until you perfect your balance.
• Keep the toes on your back foot pointing into the ground (don't roll your foot over).
• Drop your hips toward the floor. You may need to restart with your front leg forward a little so your front shin remains perpendicular to the floor (the front knee shouldn't pass the line of your toes).
• At the same time drop your hips toward the floor (fourth picture).
• As you get more advanced, try leaning back at the same time (second picture). Do this by pushing on your thigh with your hands while pushing your chest out, pulling your shoulders back. Consciously relax your abdominal muscles, keep your pelvic floor tight.
• As you get more advanced try turning into your front leg (third picture).
• Hold the stretched position for 15 seconds.
• Swap legs and repeat. .Do the exercise at least twice for each leg.

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