Physical: Pelvic Tilt

Stretching and strengthening:

Stretch every 1-2 hours:

Focus on your hip flexors, hamstrings, and glutes. A kneeling hip flexor stretch or foam rolling your hamstrings can help.

Strengthen weak muscles:

Exercises like squats, lunges, and glute bridges can target your glutes and hamstrings.

Maintain neutral pelvic alignment:

While sitting, draw your belly button slightly in and tilt your pelvis back so your spine flattens against the chair.

Movement and posture:

Get up and move around: Aim to stand and stretch or walk for a few minutes every hour.

Avoid sitting on the edge of your chair: This can tilt your pelvis forward.

Change positions frequently: Don't stay in the same position for too long.

Consider a standing desk: This can help you avoid sitting all day.