FACT: Most joint pain is due to lack of flexibility or limited range of motion.
A joint needs STABILITY in order to have the MOBILITY to exert its FLEXIBILITY.
Your joint hurt because its surrounding muscles are playing tug of war with it, preventing it to properly perform its trifecta of stabilizing, movement, and performance.
We live busy lives, we have deadlines to hit, and we are always out of time, and we always "do it tomorrow".
Acknowledge that time is never going to be your friend, you will never have enough time, so confidently put a "period" on that story.
Most routines are: Wake up | Bathroom business | Morning feed (breakfast) | Work (job) | Mid feed (lunch) | Work part 2 | Activities (maybe) | Home | Night feed (dinner) | Entertainment (TV?) | Bathroom business | Bedtime.
Here how you can somewhat make this work:
Wake up / Bedtime: You are already laying down, perform a T-spine stretch or / followed by a cobra stretch with shoulder twists. You'll be stretching your glutes, hips, hip flexors, shoulders, back, T-spine, rear delts, abdominal muscles.
Bathroom business: As you are brushing your teeth, reach for your toes, or place a foot on a chair & slowly reach for your toes. You can also place the ball of your foot on a slightly elevated surface while keeping the heel on the ground (a book can work). You'll be stretching your hamstrings and your calves and partly your lower back.
Morning feed / night feed: You are already going to spend a lot of your day sitting, so why not have your meals standing up! in fact walk/pace around, walking is considered a dynamic stretch for your lower kinetic chain (hips down).
Work 1 and 2 and 3 and etc... No matter how often you have to find yourself back at your desk throughout the day, 2 important things you can do. SIT UPRIGHT AT THE HIP! it forces your stomach to contract and shoulders to tilt back, relieving ALL pressure on your spine and ultimately your lower back. but it will create stress on your hip flexors so you need to stand up for a few minutes at a time, maybe during phone calls or chatting about with your office mates.
Entertainment (TV): You already sat all day, and I know the couch is super comfortable but why not sit on your foam roller and perform your entire kinetic chain as you enjoy your show.
Like with anything involving change and your body, "time for change" is required, so don't be too impatient, trust that anything small performed when it wasn't at all before is already a monumental change in the eyes of your cells and bio processes.
Start small and know you are already a big winner. Of course the law of progressive overload will still apply but that is for another story.
Should you need help to get you started on your fitness journey, contact us at alistaireNF@gmail.com and let's make that step towards your fitness journey TOGETHER!