Yes, you need to walk some each day, like a mile or more, go up and down some steps, etc. There are muscles located between your butt and back, like the erecto

Yes, you need to walk some each day, like a mile or more, go up and down some steps, etc. There are muscles located between your butt and back, like the erectors and the upper part of the gluteals. Exercise them and you will feel better. Ignore the first part of the article, but do the first 4 exercises at least: https://www.t-nation.com/training/awaken-the-glute-monster https://www.t-nation.com/training/awaken-the-glute-monster