Bent Over Rows, Deadlifts, Cycling
How to Fix It: Again, check that your form is correct with any moves that add weight to your spine in a bent over position (such as deadlifts). Anytime you perform these types of movements, try to maintain the hollow in the small of the back accentuated inward, Dr. Suprun says. "Think of a little child sitting on your lower back as you do bent over rows."
Cycling is also a common cause of back pain. "The discs in the lumbar spine move backward when we slouch forward on the bike; and this mechanical change in the resting position of the spine can often start the stiffness followed often by slight pain or discomfort," Dr. Suprun says.
To alleviate and prevent pain, try this move before and after every activity that involves holding a forward bend: Create as large of a hollow or sway in the small of your back as possible by tilting your pelvis (as if pushing the belly button forward) and relax. Do this 15-20 times.
"You may feel stiffness or slight discomfort in the first 10 repetitions and then it often becomes easier," Dr. Suprun says. After 15-30 minutes on the bike, do 15-20 repetitions of this movement, hold for 2-3 seconds in the tilt, and relax.