If your back gives you trouble when you're tired or after you've worked hard physically, you may want to try stretching your hip muscles. Many times back pain comes from tension in muscles located below the spine. After all, these muscles support quite a bit of your body weight. They deserve a break.
In particular, the quadriceps get really tight because we (well, most of us, anyway) sit a lot. Overly tight quads can overshadow the work of the hamstrings (located in back), and this imbalance can limit your move-ability, as well as cause back pain.
On the other hand, tight hamstrings can result in a condition known as flat low back posture, which is an aberration of the normal spinal curve in the low back. Since spinal curves help us balance our weight effectively, keeping those hamstrings flexible is a must.
Here are a few stretches you might consider:
How to Stretch Your Quads
- The Glute Bridge The glute bridge will work your hamstrings and back. At the same time, they'll stretch out those quads.
- Lower Body Stretching Exercises from Paige Waehner, About.com Guide to Exercise.
Related: Quads and Your Back Problems