To help your back, place a straight-backed chair in front of a door so that your feet are parallel to the floor.

This will give you the support you need to avoid a back injury. Move the hips away from the wall or back up away from the wall, without bending your knees or bringing your butt to your heels. This will reduce hip pain and strengthen hip muscles. Keep the hips in place. You should feel a stretch in the buttocks every 15-30 seconds. To help reduce muscle tension in your hips, try these exercises: Sitting back on the heels of your feet.

Side Planks Plank pose is one of the most important exercises to strengthen your hip flexors. It lengthens muscles in your buttocks, thighs, and lower back. Start by sitting on the heels of your feet, and then place one hand on your hips and the other hand on the floor behind you. Exhale. Maintain the length between your legs, and then move your hips closer to the floor, letting your knees track over your toes. Exhale and raise your torso to match the angle of the hip. This will lengthen your back muscles. Exhale and return to the starting position and repeat for 10-15 repetitions.

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The following exercises strengthen the hip flexors. Doing them at least three times per week, and more often if you have an injury, will help prevent hip and lower back pain. Perform the following four hip flexor exercises for five to 10 seconds each. Then relax for five to 10 seconds before repeating the exercise with the opposite side. For example, do one leg on each side followed by one leg on the opposite side, followed by one leg on the opposite side, before alternating sides.