These exercises have changed my life! I used to get a lot of acute lower back pain from playing golf and pickle ball. By doing these exercises before I play, I am not only stretching the muscles in that area but also strengthening them. When I first started these exercises, my back hurt while doing them. As time has gone on they have gotten easier, but it is not unusual to feel a little sore and tight when starting. For further improvement and strength, be sure to do my Hip Flexor and Glut stretches and foam roll exercises.