I'm Jeremy Shore for LIVESTRONG.COM, and here are four great exercises you can use to warm up and protect your low back. For first exercise we're going to do what we call a cat cow. Begin on all fours with hands directly below the shoulders, knees below the hips and a flat back. From here, we're going to tuck the chin and the tail, rounding through the back. Then, we're going to immediately change directions by dropping the torso down, extending the hips and pulling the head back. Now, we're going to put those together; so, we're going to round, extend; round, extend. It's a great way to warm up the low back and improve the viscosity and breath steadily through this movement. The next is the thoracic rotation. In the same position, with hands below the shoulders and knees below the hips, take one hand and place it gently behind your head and pull your shoulder blade back, opening up the chest lightly. From here, you're going to exhale, tucking the elbow behind the opposite arms and then pull the shoulder blade back and elbow up. Breathing through that; inhale out, exhale through. Then switch sides. Next, we're going to stretch out our hip flexors. So, get into a half kneeling position; knee below the hip, front leg tilted about 90 degrees. You want to tuck your hips, fire the glute of the leg that's positioned back. From there, hold in your stomach and slightly move forward into that stretch, feeling the stretch down the front of that leg that's in the back. Hold that for two seconds and relax out of it. Squeeze the glutes, move into the stretch, hold for two seconds and then relax back out of that. Squeeze the glute, tuck it, move forward into the stretch and come back out of it. You'll switch sides and we'll finish with an active hamstring stretch. Lying on your back, leg straight; if your hamstrings don't have the flexibility, you can also bend one the legs to perform this movement. Grabbing behind the knee, hold for two seconds and drop it. If you can, extend both legs, alternating between the two. Open your leg up, grabbing behind the knee for one, two and switch legs, one, two. And those are four movements you can put together to help warm up the low back and prepare it for movement. I'm Jeremy Shore from LIVESTRONG.COM.