You need to be streching the hamstrings every morning and every night before you go to bed. You need to keep your lower back at the natural curve. I believe they call it the lordosis. Do not do anything that puts a curve in you lower back, not even crunches. There are other methods to work abs. I am saying all of this because I injured my lower back really bad and if I do what I am telling you I have no problems what so ever. When doing squats really concentrate on keeping the back erect and the weight on you heels. Hope this helps. Oh, and use ice and ibuprofin for you back when it hurts. Do not use heat as you need to get the inflamation down first. Later.
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