Most desk workers think about their neck, their back, maybe their shoulders. The hips rarely come up until something starts hurting. But for people who sit most of the day, the hips are quietly at the center of a lot of what goes wrong downstream.

This month we’re focusing on hip mobility with a move that requires nothing more than a chair and whatever is sitting on your desk right now.

When desk workers come in with low back pain, the first thing most people assume is that the problem is in the back. And sometimes it is. But one of the most common patterns I see, and one of the most overlooked, starts somewhere else entirely.

Think about everything your body does in a typical workday. You sit at a desk, leaning slightly forward. You look at a screen. You check your phone. You drive to and from work. You eat lunch at your desk. Maybe you sit through a few meetings, or hunch over a laptop in a conference room. Almost all of it involves the same thing: bending forward.