I know that's one of my biggest mistakes, getting into something at work and not getting up to move around then when I do - yowza, my hips feel stuck! I also bought myself the Wii Fit Plus and have been trying to use it in conjunction with my treadmill routine. I used to run 30+ miles a week until diagnosed with the ruptured disk. It's a huge bummer that I couldn't resume running. I love the suggestion regarding the used sports car !! I haven't seen my surgeon since he confirmed my fusion at 9 months post op. I am curious how much arthritis I have in that region. I had a lot on the initial x-ray as I "put off" seeing a dr. for three years after the initial injury. I thought I had pulled a hip muscle - oh well, I said I was stubborn. Denial played a huge part in it too.
You can tighten your tummy muscles, but don't do the sit-ups or crunches. Just pull them in as tight as you can for a few minutes several times a day. In six weeks, you'll notice a difference. When you are at work, you must get up out of your chair every hour, even if you just have to stand at your desk, a good time to pull in those muscles. By the way, it's possible the cycling is making your hips hurt. You could have an ordinary black & white X-ray done to see if your hips have arthritis in them. If so, buy a used sports car and drive to work.