My "office" exercises are pretty simple. First, I stand up, reach down and touch my toes (or, as far down as you can reach), then straighten up slowly, focusing on really using my hamstrings and glutes. Second, I cross my legs while sitting on a chair, then pull my knee into my chest for a few seconds. Repeat on the other side.
I do agree with the child's response, though--if you can find a good therapist, they can point you in the proper direction and spot muscle imbalances. Years of focusing on just my upper body (for rock climbing) left my legs pretty unbalanced. I've been working hard to fix that.
Honestly its best to ask a pro, backs are complicated and what works for me might not work for someone else, even with a similar injury.
What I do is pigeon pose, cat pose, bird dog, press-up back extensions, and several on my back where I cross my knee over my chest. I do not do any planking or twisting.
My "office" exercises are pretty simple. First, I stand up, reach down and touch my toes (or, as far down as you can reach), then straighten up slowly, focusing on really using my hamstrings and glutes. Second, I cross my legs while sitting on a chair, then pull my knee into my chest for a few seconds. Repeat on the other side.
I do agree with the child's response, though--if you can find a good therapist, they can point you in the proper direction and spot muscle imbalances. Years of focusing on just my upper body (for rock climbing) left my legs pretty unbalanced. I've been working hard to fix that.