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Cool, stretches I’ve been doing, but have (shamefaced) been a little lax for the last few months. As for the hip rotation, I’m already very aware of my hip position from having had lower back pain (also outside riding) for a long time. Physio advise: try to “let down” lower back into a curve the way it naturally tends to do when you slouch a little sitting on a straight backed chair. I’ve been trying to mimic that on the bike as well, but not easy...
Sveinung
hippy
Hamstring stretches after every ride. Every ride.
Also concentrate on rotating at the hips and not bending the back when riding.