Concern) Knee pain is starting to occur

I usually do stretching frequently, but my body tends to get quite tense and knotted all over. When I gather up, I feel pain from my lower back, side, and spine because the muscles, nerves, and sides are affected, causing strain and discomfort.

So, I frequently do stretching exercises.

However, during normal walking, the inner muscles are soft, so perhaps because the motor nerves are functioning, I don't feel much pain. But when I do stretching, such as sitting in a table position with knees bent or kneeling on the ground, I feel stimulation in my knees.

I've done it several times, but these days the pain has been lasting longer. Could it be that my knees are gradually degenerating?

It seems to get a bit better when I apply warm compresses. In the past, I didn't experience knee pain even when I bent and sat on the table, but now it's ongoing. I'm still 고민입니다.