Having tight hamstrings can seriously contribute to having a lot of lower back pains. These muscles run through the back of each thigh starting from the hip and going down to the back of the knee. In order to keep these muscles flexible and avoid tightness there are very easy stretches that you can do. The most effective way to do these stretches is if you do each one for thirty to sixty seconds but if you’re a beginner it’s completely fine to start with ten to twenty seconds per stretch.
Towel hamstring stretch
Do perform this stretch you need to be lying on your back with your legs straight out. Next you should bend your right knee towards you which will bring your thigh to your chest while your left leg is still straight on the ground. Next you need a towel to wrap around either your thigh near the knee or at the bottom of your foot while holding both ends of the towel with your hands. By gently pulling on the towel trying to straighten your leg you should feel a stretch in your hamstring and when you start feeling it you need to keep holding your leg in that position for at least thirty seconds or ten to twenty seconds if you’re just starting with these stretches…Hamstring stretches for lower back pain.
Wall hamstring stretch
For this stretch you need a corner wall or even a couch to perform. All you need to do is lie flat on your back with your buttocks facing against a wall or the arm of a couch. While you keep your left leg flat on the floor you need to place your right leg against the wall and start to slowly straighten it to try and make a 90 degree angle. Stop when you feel a stretch in your hamstring and hold this position for a while then switch your leg and do the same thing again. It is useful for hamstring stretches for lower back pain.
Chair hamstring stretch
This stretch is very simple and very easy to do. All you need is a chair because you will be in a seated position. While you are sitting on a chair, first place both your feet on the ground. Next you need to straighten one leg in front of your body as only the heel is touching the floor. Afterwards you need to lean forward with your body toward the leg and stop when you feel a stretch in your hamstring. Make sure that when you’re leaning forward your spine is kept straight as well as you knee. Hold the position for thirty seconds and repeat the exercise two to three times for each leg.
Standing hamstring stretch
As the name suggests this stretch is performed while standing. Keep your feet apart shoulder-wide and start bending down at the waist while your arms are hanging down toward the ground. Make sure you keep your legs straight and not bend your knees. The idea is to reach for your toes until you feel a stretch in your hamstrings. However this is not the most ideal stretch especially if you have back pain so only do this stretch if you’re not at a beginner level.
Seated hamstring stretch
The beginning of this stretch is in a seated position on the ground with one leg straight and the other one bent in the knee towards your hips. Lean forward toward your extended leg until you feel a stretch in your hamstring. Make sure you keep your knee from bending and maintain your back completely flat while you’re leaning forward. Hold each leg for twenty to thirty seconds and repeat the exercise at least three times.
Thread the needle
This stretch starts by lying on your back with your knees bent and your feet flat on the floor. Bend your left leg so your left foot rests on the left thigh. Next you need to reach with your arms through the space between your legs and slowly pull on your bent knee towards your chest. Hold the position for twenty to thirty seconds then switch sides and repeat it at least three times per side. Doing this exercise you stretch your hamstrings as well as your glutes and it’s proven to be very helpful hamstring stretches for lower back pain relief.
While all these stretches are excellent in improving your state and help you, Hamstring stretches for lower back pain you have to make sure that you’re doing them properly. Avoid pushing or pulling till you feel discomfort. A strong stretch in your hamstrings is great but don’t push further till you feel pain especially when it comes to hamstrings because you have to be careful of surrounding nerves. Try holding the stretch for at least thirty seconds because sustained stretches are much more beneficial than bouncing stretches. Try to be consistent when stretching because it takes a while for the muscles to actually extend and become more flexible and remember to breath when you stretch because holding your breath when stretching increases your blood pressure and makes you more tense and when you’re stretching it’s counter-productive to be tense.
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