Lower back problems are common among people involved in sports and exercise. Many of us have had the experience of overexercising only to get a sore back that evening or the next day.

The prevention of lower back injuries is complicated because other areas of the body are involved in addition to the muscles and ligaments of the lower back. Prevention of lower back pain includes maintaining or developing the following.

• Strong and flexible back muscles
• Strong abdominal muscles
• Good flexibility in the hamstrings, hip flexors, and Achilles tendon
• Good posture
• Good sports techniques and body mechanics
• Adequate strength in the legs and buttocks

To stretch the muscles in your back, do the four stretching exercises - the plow, the Japanese split, the toe touch and the wall push-up.

1. Lie on your back with a pillow under your head and bend your knees.
2. With your hand, pull your knee to your chest and hold for 10 seconds.
3. Lower the leg to the floor.
4. Repeat with the other leg.
5. Perform this exercise twenty-five times with each leg.

To help decrease the curve in your back, I recommend the pelvic tilt.

1. Lie on your back with a pillow under your head and bend your knees.
2. Press the small of your back toward the ground and squeeze your buttocks together.
3. By putting your weight on your shoulders and heels and keeping the small of your back flat, raise your hips a few inches.
4. Hold this position for 10 seconds.
5. Relax and repeat this exercise ten times.