If you are suffering from back pain during your workouts, warming up and cooling down correctly could be a crucial element to reducing or getting rid of your symptoms.
These exercises are a compilation of what I have found works best for increasing mobility and flexibility in the back before training.
If you decide to give some of these exercises a go, take your time! If it's your first time trying some of these exercises it's important you recognise your limitations quickly and try not to push each stretch/movement too far to avoid over stretching the muscle. Additionally, if you are using this routine as part of a cool down, it would benefit you to hold each static position for a little longer to get a bit more benefit from the stretch and encourage the muscles to begin the recovery process.
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Dedicated to your success,
Tom & The Team