After a long day at office, which involved nothing more than sitting on a chair in front of the computer for hours together, pain the lower back, hips and knee could be an everyday thing for you. And, it is bound to happen because you're gradually losing flexibility in your leg and back muscles due to lack of physical activity. If this continues, soon you would reach a stage where your range of motion will reduce, and you'll be more prone to injuries and conditions like chronic lower back and sciatica pain. If you want to avoid these problems, all you need to do is follow these 5 stages of stretching every day after you go home from work or before you begin your day at work.
Stage one:Inner thigh stretch or side lunge stretch
While you're standing with feet shoulder width apart, slowly bend your knees and lower your body to sit such that your shoulders touch your knees.
Now slowly, push your right foot outside, sideways. If you're not at all flexible, initially you will not be able to keep your heels on the floor and reach this stage (as shown in the figure) but don't give up.
This is stage one. It stretches your inner thighs and groin muscles. It also help your spine straighten.
From stage one, keeping the right foot extended sideways, slowly turn your body and face the left with the help of your left foot and reach the lunge position. Here's a perfect way to do a lunge.
Ensure your left foot is flat on the floor and you are lunging to your left while your right foot is extended behind you.
Initially, you can support yourself by placing your palms on the floor (as shown in the figure) but as you practice this pose you should be able to raise your body up keeping your back straight with your arms raised above your head.
This is stage two. It stretches your hamstrings and back muscles.
Hold this position for 10-20 seconds.
Stage three: Lunge quadriceps stretch
From stage two, slowly place your palms on the floor, bend your right knee and rest your leg on the floor (as shown in the figure) Note that your left foot doesn't move and is still supporting your weight firmly.
Now, bend the right knee to hold the foot with your right hand while you're still facing in the front. Try to touch the heel of your foot to your buttock.
This is stage three. It will stretch your muscles in the thighs.
Hold this position for 10-20 seconds.
Stage four: Spiderman lunge stretch
From stage three, slowly release your right foot to rest it back on the floor and place your palms on the floor in front of you next your left foot.
Now, lower your upper body as you place your elbows on the floor, keeping the right foot extended behind you. Your left foot should be outside your arms.
This is stage four. It stretches your inner thighs, side muscles as well as groin muscles.
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Stage one:Inner thigh stretch or side lunge stretch
Stage two:Forward lunge stretch
Stage three: Lunge quadriceps stretch 
Stage five: Warrior pose 
