I’d say that you are a little past preventative maintenance if you are consistantly experienceing referred pain (ie running down your leg).
In addition to the foam roller (which is great) and cool down recs, I’d add the following:
Check out the No More Neanderthal series. I think #3 looks at postural problems. See if a picture of you matches the one with excess lordosis. That can often result in the kind of pain you mention.
How much core work do you do? I’ve found relationships in my low back health between how strong my core is and how my low back feels.
The NNM series gives some great tips for glute activation. Weak glutes compound the hip flexor and /or lordosis issues. I can’t recommend this program strongly enough.
Get a good, honest assesment of your weakpoints and emphasize them. NNM is a generic program that targets common weight trainer condidtions, but you can/should customize.
5)To #4 above, the low back tends to be the place that all sorts of structural, postural areas show up as pain/injury. However, the root of the problem is often elsewhere.
- You might want to email Eric C or Mike R. for specific suggestions.
Internet diagosis is tough. I can only give you generalzed recommendations based upon what you’ve said. Good luck.