I've been doing the Strong Lifts 5x5 program for about 4 weeks now, and I'm starting to get to some substantial weight. I follow that with cardio work and finish with a bunch of stretching. Up until I do the stretching, I feel good. I don't have any pain after I do my squats, deadlifts, or barbell rows (the lifts that might affect my lower back more if I do them wrong).
However, it's after I do my stretching that I start to have some lower back pain. It goes away before the next time I lift, but for a day and a half I'm sore. I have a feeling that I'm doing something wrong, or at least should be avoiding one of the stretches (and I know which one it is). However, I want to make sure I have some decent flexibility overall.
I have some stretches that are recommended for doing squats properly and they will remain:
However, when I get to stretching the following:
- Hips (specifically the hip aducters)
I'm feeling like I need some improvement. My hamstrings are more flexible than my lower back. As a result when I sit and lean forward, the only place I feel the stretch is my lower back. When I hold my legs to deepen the stretch I get lower back pain like I stretched the back too far. It goes away by the end of the second day, but this is the stretch that I'm thinking I need to remove.
So how do I correct the flexibility imbalances that I have?
NOTE: My goal is increasing my range of mobility (ROM).