Low back pain is a common problem with mountain bikers. Here is a simple 5 exercise routine I use to loosen up the hips and upper back so that the body can move freely at the hips and take the stress off the lower back.
Here is the routine:
- Hip Flexor Stretch X 5 reps
- Tactical Frog Stretch
- ½ Kneeling Ankle MOBS X 20 & T-Spine Twist X 12
- Arm Bar
- Touch the Wall Deadlifts X 10-20 reps
If you currently have low back pain try doing this routine daily for a couple weeks, at which point you can cut back to once or twice a week for maintenance. This routine makes a great warm up for strength training, especially if you have deadlifts or swings in your workout.