If you are experiencing lower back pain, it is very likely that this discomfort is caused by tension in your glutes and hamstrings. Therefore make sure you stretch these areas!
Here are some simple video dynamic & stretching examples for you to learn how to stretch the glutes! They are very effective to prevent and ease not only lower back pain but also to reduce hip pain after running & exercise.
Always try to include Dynamic Stretching at the beginning of your workouts. Dynamic stretches are active movements which help to warm up your joints safely, activate and loosen up your back muscles, improving flexibility and preventing injury.
On the contrary, Static stretches are usually held for 10 to 30 seconds and don't involve active movement. Therefore if your muscles are cold, don’t perform static stretches as you may pull some muscles, and only do them post-exercise.
GLUTES STRETCH (SEATED ON THE CHAIR)
GLUTES STRETCH (LYING DOWN ON THE FLOOR)
DEEPER GLUTES STRETCH (YOGA PIGEON POSE)
DYNAMIC GLUTES STRETCH
HOW TO USE A FOAM ROLLER
ON THE GLUTES