[kaotic]

I'd like to recommend the following - which have helped immensely since I sit in a chair alot AND do leg days twice a week.

For guys sitting in chairs try the following:

Probably my favorite stretch in a chair



Same kind of stretch but no turning (be sure to pull your knee into your body with both hands) You'll feel you glutes getting a good stretch:



Here is another to try as well:



Foam rolling your lower back IS NOT recommended - it can actually aggravate lower back issues.

A good read here:

http://blog.nasm.org/ces/foam-roll-low-back/

HOWEVER:

I roll my glutes out to lower backside of my hip

I do 2 versions:

Straight Leg Roll:



The leg crossover (This gets DEEP into your glutes and stretches it out)





These alone have helped alleviate lower back pain - there's so much more you can do to help.

I'd also like to check out the inversion table: