Non diffuse low back pain is the bane of many people/athletes. Wouldn't it be great if there were some markers to predict if you may be at risk? You, my friend, are in luck. We do know a few things now about the importance of movement and endurance. Here are a few ways to keep yourself out of the old bent over shuffle walk that low back pain produces.
Sorenson Test. This is essentially an isometric back extension. These are the number, under 176 sec. low back pain in a year. Over 196 seconds you're good to go. Test for 240sec
Stu McGill, the biggest name it seems in low back research, suggests a side plank for 75 sec. If you hit it, nice. Also, front plank 90 sec.
Stu has also found that those that lack hip extension, will have severe low back pain at some point. So don't lose that motion.
This brings us to tissue quality and length. Keep those hip flexors loose! Psoas and Rectus Femoris are crucial. Google Thompson Test if you want a visual on the test.
I have found that bilateral soleus muscle tightness goes hand and hand with low back pain. When the calves are tight it pushes you on the toes when standing. This switches all the errector spinae muscles on and they tighten up. Over time they just create pressure and tension on the low back.
Try standing. Now become aware of the back. Now shift your weight to your heels. Feel the back muscles just switch off. Cool stuff.
Check hip internal rotation. Don't lose it. Goes with extension. Loss predicts pain. Keep your hips moving. I've discussed this before.
Bottom line, work on the endurance and keep the hips moving.
Here is the paper discussing the Sorenson Test.