That's right! I often find that the low back pain my clients tell me about is a symptom and not the cause of the pain and usually the cause is stemming from the hamstrings. The hamstrings run through the back of each thigh from the buttocks to the back of the knees.
Tightness in this muscle limits motion in the pelvis which increases stress across the low back and prevents correct posture. Stretching the hamstrings with these following exercises (or as part of a routine of back exercises) can gradually lengthen them and reduce the stress felt in the lower back.
Below are some options for hamstring stretching stretches that are listed from most difficult to least difficult :
Standing Hamstring Stretch
This is the most common technique. While standing, simply bend forward at the waist with arms hanging down and with legs relatively straight. Try to touch the toes but do not strain to do so. Stop when a stretch is felt in the hamstring.
Chair Hamstring Stretch
Less strain is applied to the back by sitting on a chair and placing the legs straight out in front on another chair. In this position, reach toward the toes. One leg at a time may be stretched.
Towel Hamstring Stretch
One of the least stressful stretching techniques is to lie on the floor and pull the leg up and straighten by holding onto a towel that is wrapped behind the foot. One leg at a time may be stretched.
Wall Hamstring Stretch
Another less stressful option is to lie on the floor, with the buttocks against a wall, and place the foot up against the wall and then try to push the knee straight. One leg at a time may be stretched.
Hamstring stretching should include applying pressure to lengthen the hamstring muscle for 30-45 seconds at a time, one to two times each day. The hamstring muscles will lengthen over time, decreasing stress on the low back. Since other hamstring and back exercises may not be done everyday, stretching should not be just linked to other exercises.
Seated Hamstring Stretch
This is my personal favorite stretch that I use daily and also demonstrate to clients how they can do this stretch on the floor as pictured and even on the couch or side of the bed. Try to keep your knee straight and in a locked position to get a full stretch in the hamstrings.
In order to make stretching exercise a part of one’s daily routine, it is best to stretch after the muscles are warmed up like at the end of your day, after a workout, after a hot shower or soak. The muscles are more flexible and looser due to all the use throughout your day. In my opinion, this is the best time to take advantage of the little extra give in our muscles and build on top of that flexibility to increase our range of motion and muscle endurance while decreasing pain and recovery time.
