I've been told by a physiotherapist that I've got a tight/inflexible L3, whilst the rest of my back is flexible. I do have to set at a desk a lot, I blame this :). Unfortunately I ran out of money to see the therapist, so I was hoping to get some help here.
My lower back, just above my arse, does often feel tight, and I feel it restricts lots of movements. For example, in football ('soccer'), if I lunge or stick a foot out to nick the ball, I often feel limited. Also with squats and deadlifts I have to get really warm or the movements feel limited by the back.
I already find that leg swings (forward and back) help loosen it, particularly the backwards part of the movement. I also do lots of moves like supermans/cobras and the camel yoga thing. Can anyone recommend any other movements to -
A) Warm up the lower back pre-sport/lifting
B) Stretch the back out post-sport/lifting
C) pre-hap/actively improve the lower back strength/flexibility
Thanks for any help,