Commonly, many trainers stress strengthening the ‘core´ area as a means to prevent low back problems. This is usually done through a variety of exercises aimed at the abdominals and lower back.
Although this approach may work (or be better than nothing) in some cases another cause for low back pain is caused by inflexibility in the hamstrings and hips.
Here are exercises that can be implemented into your activities 2 or 3 times per week to stretch out your hamstring and hips. Do 2 sets of each.
#1 - Hurdle Trail Leg
1. Stand with your hands placed on a wall while being slightly on your toes.
2. Rotate your leg around as if it is going over an invisible barrier.
3. Bring your leg down and repeat the same action in the opposite direction.
1 set = 10 – 12 repetitions frontwards and backwards on each leg.
#2 - Lateral Leg Swing
1. Stand with your hands on a wall with one leg slightly forward.
2. Swing your leg across your body as far as you can comfortably.
3. Swing your leg in the opposite direction as far as you can comfortably.
1 set = 10 – 12 repetitions per side.
#3 - Prone Plank with Leg Raise
1. Lie down in a plank position, with forearms on the floor.
2. Raise one leg slowly while not allowing your hips to shift side to side. Focus on your butt, hamstring and lower back doing the movement. Repeat with other leg.
1 set = 10 - 12 repetitions per side
#4 - RDL (barbell or dumbbell)
Do 8-12 reps per set. Focus on getting a stretch in your hamstrings and do the movement slowly.