Hamstring Stretches

Never, in a million years, would I have thought of hamstring stretches as a way to treat, and even prevent back pain.

Until...

A physical therapist included hamstring exercises in my back exercise routine and explained to me the relationship between a hamstring muscle and lower back pain.

Interesting...

The hamstrings are a large group of muscles that run from just below the knee up into the buttocks and are the muscles used to bend the knee and lift the leg.

When the hamstring muscle is tight it can limit motion in the pelvis and hips, which means that other areas of the lower back need to help absorb that motion. This causes an unnatural stress on those areas and can result in lower back pain.

You may also be interested in:
Leg Pain, Knee Pain Exercise

Hamstring Workouts for a Tight Hamstring

Here are a few of the best hamstring exercises that I've been given over the years.  However, these hamstring stretches should NOT be used for rehabilitation after a pulled or torn hamstring, unless of course, your doctor or physical therapist suggests doing so.

To avoid a hamstring tear, strain, or other hamstring injuries, I do exercises very gently, discontinuing them if they cause discomfort.

And generally when beginning a new exercise...

...I only do a couple of repetitions, increasing the number slowly, over a period of time. In order to isolate problems caused by a particular exercise I only add one to two new ones every few days.

This website is written by a patient NOT a practitioner. Exercises and techniques discussed here were provided to me - for my specific needs. To avoid risk of serious injury they should not be used by others without being discussed with a qualified health care provider.

Chair Leg Stretch

1. Sit at the edge of your seat (not in a roller chair, unless it is placed against a wall).
2. Straighten one leg in front of you with your heel resting on the floor.
3. Flex the top of your foot in the direction of your torso.
4. Hold for a few seconds and then repeat with the opposite leg.

Standing Stretch
If you have problems with balance, do this exercise in an area where you can easily reach for support on both sides.

1. Stand straight.
2. Slightly bend the right knee.
3. Keeping the left leg straight, move it forward and keep the left foot flat on the floor.
4. Bend at the waist until you feel a pull on your left hamstring muscle. As you bend, support your weight by placing your hands on your thighs.
5. Hold for a few seconds and then repeat with the opposite leg.

Leg Lift
Ideally this exercise is done by placing the foot on a waist high, stationary object. If this is uncomfortable, place your foot on a stationary object of a more suitable level.

1. Place your left leg on a waist high, stationary object.
2. Slowly lean forward, sliding your hands down your left leg, toward the shin. You should begin to feel a pull in the hamstrings.
3. Hold for a few seconds and then repeat with the opposite leg.

Floor Leg Stretch

1. Sit on the floor and stretch both legs out in front of you.
2. Bend at the waist and reach as far as possible toward your feet.
3. Relax and then repeat several times. After several days of doing this you should be able to move your hands closer to your feet.

Leg Crossover
If you have problems with balance, do this exercise in an area where you can easily reach for support on both sides.

1. Stand straight and cross your left foot in front of the right foot.
2. Keeping your knees straight, bend at the waist bringing your forehead toward the left knee.
3. Hold for a few seconds. Repeat with the opposite leg.

My favorite - great after sitting all day...

Crossed Leg Hamstring Stretches

1. Using a floor mat lay on your back.
2. Bend the right knee, placing your foot flat on the floor (it should be resting close to the inner side of your left thigh).
3. Cross the left leg over the top of the right thigh.
4. Place your hands behind your right thigh and pull the leg toward your chest, as far as is comfortable.
5. Hold this position until you feel the muscle tension begin to ease.
6. Relax and repeat several times. Do the same with the opposite leg.

In addition to helping relieve back pain, hamstring stretches are often used by athletes as part of a warm up exercise routine and are regularly used by runners, joggers and people who enjoy brisk walking for exercise.

Hamstring Massage as Hamstring Treatment

You may want to try a hamstring massage, either with a professional massage therapist or physical therapist, or by doing one yourself.

1. Place your foot on a slightly raised surface, allowing for you to easily access the back of your thigh.
2. With your fingers and the palms of your hands, gently knead the muscles, and in between the muscles, of your thigh.
3. On particularly sore spots, be extra gentle, but continue to apply soft pressure to help release the tension within these muscles.

Hopefully, with hamstring stretches and the use of hamstring massage you'll have found another tool for relieving your lower back pain.