Re: work-out regimes/ toning exerices?
u need to loosen up those muscles first then... start with back stretches and good morning exercises... work ur way up to light dumbbel dead lifts and then romanian deadlifts. Also do core stability exercies and throw in some upper body and leg exercies like squats as you go along. But loosening up those back muscles and strenghening ur core should be top priority ... include stomach strengthening exercises with them. Did you run alot ?