For lower back I lay on the floor on my back and bring both legs up and bring my feet towards my head trying to keep my ass on the floor.
Work it around a little bit until you can feel the stretch in your lower back. You will know when you have it.
As far as hammies goes. A simple sit and grab the toes works. Its best one leg at a time with the other leg place indian style (with bottom of foot at the knee of the other leg. Or throw your leg over a waist high bar and reach for your toes. Another on is on your back and pull 1 leg at a time up placing your hand behind your knee and pulling your leg to your chin. Keep your toe pointed at the ceiling.
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