Weak glute muscles can make the hip flexors work harder. Simple exercises such as glute bridges, sit-to-stand movements, and gentle step-ups may help when done correctly.
4. Train the core without strain
A strong core helps support the pelvis and lower back. Start with simple exercises such as pelvic tilts, dead bugs, or gentle abdominal bracing. NHS Inform notes that back exercises should not make your existing pain worse overall, and if pain worsens, you should speak with a healthcare professional.
5. Walk daily if you can
Walking is simple, low-impact, and useful for many people with stiffness. Start with short distances and build gradually.
Mistakes That Can Make It Worse
