You might try a stretching kind of yoga routine in the morning. I have been doing it for 20 years, it wakes me up better than a cup of coffee and loosens the muscles in my back and hips. There are a million youtube videos with morning yoga routines you can look up. I haven't found the one I started using 20 years ago, but this is a decent one.
https://www.youtube.com/watch?v=4C-gxOE0j7s
cat-cow and child's pose are great for your back. Three poses I use that I haven't found on line and don't know the names of help the lower back and hips.
Hold each position for 30 seconds. Lay on your back, pull your right knee up to your chest, lay it out to the right, back to center, out to the left. Do the same with the other leg.
Do the same thing, with both legs together.
You need a belt or something for the last one. Extend your right leg straight up, toss the belt over your foot and use it to keep your foot cocked toward your knee. Keeping your knee locked, lay your leg out to the right, back to center, lay it to the left. This is the first three I do every morning.
From there I do cat-cow, bridge, cobra, child's pose, and some others I don't know the names of.
I have had back and hip pain for a year. Went to the doc last week. X-rays show, "significant arthritis of the hips and lumbar region". Going back Monday to talk about treatment.