[Genius]

I've been lifting for over 9 years now, but did not start doing hard leg workouts until around 2 years ago (Not smart, I know). My lower back is causing me some discomfort. Recently, after sitting down in a chair for around 2 hours, I went to get up and my back locked up. After sitting, and then standing up my back hurt pretty badly. The pain is coming from the right-lower side of my back, right above the right buttock.

My question: Are there any exersizes that I can perform that will eliminate some of the tightness? I am positive that some of it has resulted from bad form, and the use of my lower back on the end of heavy squats resulting from weaker quad muscles. I've started decreasing the weight and concentrating on form during the lowerbody exersizes. I want some rehad exersizes for this, if possible. PLEASE help.

Thanks a lot,

Scott d