I am continually tweaking my lower back. It has happened 3-4 times over the past year. I've normally been able to lay off it for a week or two, and it's still sore but begins getting better as soon as I directly train it (hyper extensions, RDLs, etc).
It never happens when lifting, always something silly like putting the weight back on the rack, roll-overs to V-sits, and similar situations. I hurt it squatting the other day (lower back caved), but I actually felt it go during the Agile 8 the day before, but forced it (have been fine w/ correct form)... so I don't believe it's a form issue, though I admit glute activation can be a prob in some lifts (additionally, I was only squatting 190, where I was 300 last year). I continued working on machines after this, but it hurt to even walk w/ 25 lb DBs; currently, it's sore and tight both standing and sitting w/ some temporary relief when sitting w/ a pillow support. When I leg press, I do go a bit deep on the ROM, w/ my butt moving maybe 1/2 inch, to get the stretch (see below).
I warm up and stretch pretty extensively.... 15 min. bike and 15 min. stretching before and after the workout. As part of my stretching, I stretch the lower back, including: slightly bent leg hugs, slightly rotated/bent leg hugs, single leg rotated hamstrings (IT band work), and sometimes use the leg press to push the legs up a bit (rounding the lower back) and stretch it.
So w/ all that, I decided I need to be more proactive and tried to read up on it. In one of the Cressey articles, he said that athletes tend to have less lower back flexibility than non-athletes because their strength serves to stabilize the back and prevent injury. This got me thinking that I have been mistaken in intentionally trying to keep a loose lower back. Is this a correct response?
On top of this, it sounds like I'll try the normal treatments:
-take it easy a couple weeks
-roll the glutes and lats
-nutrition: keep up the protein, extra fish oil, extra greens (I'm on a cut, if it matters)
Is this approach correct? Thanks guys!