Lower back warm-up?

[AquaMarie]

Hi all! What exercises would you recommend as a work-friendly warm-up for the lower and mid back?

A little background: I am a keeper at a public aquarium, and part of my job is keeping the tanks clean. For some tanks this means leaning over the edge of the tank at the waist/hips and extending my arms into the water to scrub rocks and vacuum the sand - sometimes for an hour or more! This was a lot easier to endure when I was in my twenties, but now? I have to warm-up if I don't want to be calling out sick the next day. I've been using the warm-up programs linked on the Darebee homepage, but I'm wondering if there's anything I could do a bit more specifically for my low/mid back.

Thanks for your help!

 

[bloody dunmeri]

Hello!

I think bodyweight goodmornings can help? And I would probably also do some bodyweight bent over rows, just squeezing my lats very nicely


It's a good question tho. I'd like to hear other people's opinion, too!

 

[Fremen]

Doing a little warming up is fine, I use this: Universal Warmup, which makes the whole body move, including the lumbar area of the back.
I think it would benefit you to do some back stretching after work, it's how I avoid most pain after heavy work.
Hips & Glutes Stretch Workout
Standing Mobility Workout
Full Stretch Workout
Full Body Stretch