Try and stretch everyday for 20 minutes, otherwise at least 10 mins before and after you skate.
Strengthen your core muscles (abdomen, back and sides).
Drink lots of water.
The lower back can get strained because your leg muscles are too tight and your back starts to over compensate. If your core muscles are weak, problems arise.
Some simple stretches:
- Lie in an L shape on your back, ass against the wall and legs stretched straight up. No longer than 10 mins.
- On your back, pull one knee to your chest, relax the ankle, count to 20.
- On your back, arms out to sides, raise knee to chest and swing to opposite side. try and keep shoulders on the floor.
- On your back, raise both knees, fold one leg other the other, tilt legs towards chest. If left leg folded, reach left arm through legs and clasp hand behind right knee. Hold for 30 secs.
- On your back, raise both knees, stretch arms along floor at 45� palms down, breath in, breathe out and swing knees to side, brethe in bringing knees back up and breathe out swinging them to the other side. repeat 4 or 5 times each way.
- On all fours, make sure knees are are not touching and directly beneath hips, push weight backwards so your ass heads towards your heels, then push off and stretch your legs. The focus is on raising your hips. cf The dog stretch in Yoga.