Thanks for the feedback. I have both MM and IO and i am going to start doing them religiously each morning and night.
Hearing a pop in my lower back then thaccompanying pain and stiffness really scarred the shit out of me.
For so long i have just tried to work my posterior chain hoping it would fix things but i am starting to realize my legs (as you mentiuoned) are actually extremely tight.
There seems to be so much talk about getting the glutes to fire but really, i do not sit alot at work, i am very active outside of my job and do not have very tight hip flexors. Last night i staretd aggresivly stretching the glutes (they are so tight) and oh man did that help my back pain tremendously.
I think the whole time i spent trying o get the glutes to "fire" i was just making them more tight and decreasing my hip mobilty in the process.
i guess this should come as nno surprise considering i ride my bike a ton but i think my new line of thinking may just be stretch EVERYTHING.
I read alot about my hamstrings and there role in lower back pain but it seems like the glutes play a role as well. Any other thoughts on this?