I am 40, and a sports professional. Generally required standing for long hrs at a stretch is a nature of my job. My right side of lumbar spine is tight and when gets massaged, pains less. I do feel my hips and legs are too tight as well. Feeling constant pain in lower back has turned second nature of my body. I usually receive advice to strengthen my back and stretching. What specific I need to do, please help. Thanks in advance.