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If you have reached your mid-40's and you enjoy playing in tennis, basketball or racketball leagues, there is a good chance that you have experienced lower back pain. Although you may not feel much different than you did in your 20's, your body has changed and your exercise routine needs to change as well. If you were not in the habit of setting aside 15 to 20 minutes for stretching and warming up, you should change the way you work out if you want to avoid chronic injuries.

Assuming you have no significant medical issue such as a herniated disc or ligament tear, and you follow your doctor's advice about exercise, there is no reason why you cannot remain competitive in your leagues for many years to come.

An effective warm up routine help prevent strains and sprains and may help prevent more serious injuries as well. There are any number of effective warm up routines - you can use the following routine as a starting point for your own pre-exercise stretching.

Your warm up routine should become a habit. Middle aged bodies are extremely susceptible to muscle andligament strains and tears if you begin vigorous exercise without proper hydration and warm up.

Hydration should be your starting point for effective warm-ups. Many of the foods and liquids we consume as part of our diet can dehydrate our bodies, and many adults in America exist in an almost constant state of dehydration. At least 30 to 60 minutes before your workout, begin drinking copious amounts of water. Appropriate hydration alone will guard against many muscle strains. Studies have shown that plain water works just as well if not better than expensive sports drinks. Water is also calorie and carbohydrate free.