Alleviating Lower Back Pain

Lower back pain is something that many individuals have to deal with on a daily basis whether they train or not. There are many causes and I am of the opinion that the problem is rarely the lower back itself. Instead, the problem lies in the surrounding muscles which can get too tight or too weak. The usual suspects are the hamstrings, glutes, piriformis, and hip flexors. The first thing I always check on an athlete complaining of low back pain or stiffness is the piriformis. The piriformis is an external rotator of the hip and can easily become tight just from daily activities. The best stretch I have found for the piriformis is a stretch which I have no name for. Stand in front of a stable object like a squat rack pin or table that is about waist high. The height of the object will vary depending on flexibility. Take your leg to be stretched and flex the knee at 90 degrees, rotate the hip, and place the outside of the lower leg across your rack or table. The goal is to get the lower leg to lay completely flat. Hold for 20-30 seconds and repeat with the other leg. It is natural for one leg to be tighter than the other so spend more time on the tight leg as that is usually what is causing the pain. The next most popular in my experience is the hamstrings. Almost everyone in America has tight hamstrings from sitting down all day. The best way to stretch the hamstrings is to bring the leg up and not to bend over. I prefer to find something to place the heal on  (like your aforementioned stable object) and stretch on there. Be sure to keep the hips square and the toe straight up. Hold the stretch for 20-30 seconds. The last is the hip flexors. For me, the best hip flexor stretch is partner assisted. Lie on a table with your hips hanging off the end of the table. Flex one knee and pull it to your chest while your partner pushes the other knee down. Again hold for 20-30 seconds concentrating most on the tighter leg.

Tips for increasing flexibility...
1. Stretch often, as in, all day long. Every chance you get, stretch. You don't have to hold it forever. Stretching multiple times per day for short durations is much better and will yield far greater results than stretching for a concentrated block of time. I have experienced this with my flexibility and shorter, more often is better.
2. Use PNF techniques if you can. This can lessen the time it takes to stretch. Search for some PNF techniques if you have no idea what I am talking about.
3. Commit to it! I finally commited myself to stretching multiple times per day and it took about a week for my lower back stiffness that I have been dealing with for 10 years to go away. Kinda makes you wonder why I didn't do it sooner.
4. If you feel raditiating or shooting pain, or you have numbness and tingling, chances are that you do have some sort of disc issue and stretching might not be enough. It may help, but probably won't get rid of the pain completely.