Sore/stiff lower back

[bank5]

My lower back tends to get real stiff and sore on longer mtb and road rides (2+ hours). It seems to help if I stop every 30 minutes and stretch it out, but I'm training for endurance races and don't like stopping Any recommendations, stretches, strength training that might help ease the pain?

[bigdog100]

Look up McGill's big three

[Ricisan]

I have always believed in Inversion for any and all back problems.
Most people that try it, like it. jmho

R

[jimPacNW]

What's your upper body exercise routine? I was getting very sore/stiff lower back during longer & rougher races early this year, I added back strength exercises, I think I'm doing better.
My routine is simple; after each bike workout I do pullups, situps, pushups, and some upper body 'dips' using an exercise ball, 'planks', and 'supermans'. It only adds 10 minutes at the end of my ride, and I'm already warmed up, then I stretch after.

[cmc4130]

What's your riding position? I think a lot of people have their handlebars too low for their height. It makes an immediate difference to me.