What kind of warm up and stretches should be done for the lower back to prevent injury.?

Question

Im a surfer, and when paddling your back is arched up in kinda an unnatural way. It causes severe back pain in the lower part of my back. It was so bad a few days ago, I had to get off my board and swim to get out into the deep water. I always do stretches for my arms, neck and legs but I dont really know of my any that would help my lower back out. Any suggestions would be much apprectiated.

Bogeythedog · Accepted Answer

To help relieve stress on your back due to surfing strengthen your obliques and abs. Before going out to surf stretch your legs, glutes and neck. This will help to keep your back loose. Warm up first before getting into the water. Usually I just start by jumping or jogging in place just to get the blood flowing. Then stretch my glutes, then work down to my hamstrings, calves, then my neck. Once I start paddling out, I usually stop halfway out to stretch my shoulders and upper back by pulling my arm across my chest and elbows across body, above/behind my head. If I'm out for a long session I'll need to do this more often.

chris · Answer

As for the existing pain you already got see a doctor first. However some exercise you can try are the 

1) Cat and Camel
Starting Position: Kneel down on the floor and assume the "all-four's" position. Keep your head straight so that the gaze of your eyes is toward the floor.
Action: Slowly allow your trunk to sag as far as you can so that your back is arched Do no, pull it down. but let it relax as you lift up your face towards the ceiling Then round your back up at the waist as far as you can by contracting your lower abdominal muscles as you lower the top of your head toward the floor. All motion should be initiated from your low back Do Not Cause Pain.

2) Back Extension
Starting Position: Lie on your stomach on a mat. Place your arms at your sides so . that your hands are by your hips.
Action: Raise your head and shoulders off the mat as high as comfortably possible. Hold for ____ seconds. Lower the head and shoulders. Do not tense your shoulder muscles. Do Not Cause Pain

See website for more detailed information 
http://www.nismat.org/orthocor/programs/lowback/backex.html#Ex13 
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Anonymous · Answer

Shin splints is just a term for tender muscles in your legs, it means your eating poorly and not stretching enough. drink more water, switch your diet to a more "organic" approach, and stretch constantly.

? · Answer

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sommerich · Answer

i'm no health pro, but just bend over and try to experiment. hold it 4 about 10 secs

lei lei · Answer

Swimming.you are not likely to hurt your self and it strengthens every muscle in your body at once.

What kind of warm up and stretches should be done for the lower back to prevent injury.?

6 Answers