Hamstring Stretch to Minimize Lower Back Pain

Lower back pain is one of those things that plague people day-after-day without any idea how to fix it – without surgery. ⠀
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People will pop pain pills, waste money on unnecessary ‘adjustments’ and live in an endless cycle of pain because they assume they have to live with back pain forever. ⠀
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Learning the proper way to stretch your hamstrings could mean less back pain for you today – and in the future.

If your back hurts – then what do the hamstrings have to do with anything?

Tight hamstrings accompany virtually all cases of chronic lower back pain. The constant pull of these tight muscles forces the lumbar spine into a forward bent posture, the effects of which are especially felt during physical activity. Also, the sacrum (or pelvic structure) can be rotated, causing additional stress on the lower back. Additionally, the overall mobility of the hip joint is affected.

As you sit down (which I bet you are doing right now), you’re deactivating them, making them even less responsive when you try to use them. We all spend a lot of time sitting down – in the car, at work, watching tv at home, etc. Each time you stand up, you’ll have your pelvis tilting further backward. Over time, the hamstrings become tighter and tighter, creating more stress pulling on the lower back.

So what’s wrong with the way I’ve always been stretching?⠀

The problem is that the most common stretches (such as leaning over to touch your toes) which are commonly encouraged for tight hamstrings are detrimental and very risky when considering the integrity of the lumbar discs. In fact, they may worsen any injury you have now. Such stretches encourage you to bend your back to facilitate the stretch which can lead to lumbar disc injury and pain.

So here’s an easier, less painful, more effective way to stretch your tight hamstrings to lessen lower back pain:
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With this one, take one of the yoga straps or a towel and wrap it around your right foot, and lie on your back, bringing that right foot up toward the ceiling.

There are two ways to do this, one with your non-stretching leg bent and planting your foot on the floor to provide more support for your low back. Or, you can extend that leg straight out on the floor to open up your hip flexor a little.

You want to be sure to keep your legs nice and straight, your muscles taut, contracting the quad to relax the hamstrings as you pull on the yoga strap or towel.