The hamstring is made up of three muscles along the upper back portion of your legs--the semimembranosus, semitendinosus and biceps femoris. When your hamstring muscles tighten, they pull the pelvis out of alignment, causing lower back pain. Regularly stretching your hamstring muscles may help alleviate back pain, improve flexibility and reduce your risk of hamstring injury. The Stretching Institute recommends holding each stretch for 15 to 30 seconds while breathing throughout the stretch.
Kneeling Stretch
The Stretching Institute suggests a kneeling hamstring stretch to safely and effectively loosen the muscles. Kneel down on your right knee, and extend your left leg in front of you. Point your left toes toward the ceiling as you reach toward them with your left arm. Keep your back straight as you hold the stretch. Switch legs and repeat.
Chair Stretch
Place a chair in front of you, and rest the toes of one foot on the edge of a chair, keeping your knee slightly bent. Lower your heel and point your toes toward the ceiling while lowering your chest toward your knee. Hold the stretch, and repeat with the other leg. Keep your back straight as you bend forward, and never stretch past the point of mild discomfort.
Wall Stretch
The Mayo Clinic recommends using the corner of a wall in your home to help you stretch your hamstrings. Lie on the floor with your waist near an outer corner or door frame. Lift the leg closest to the wall or frame, and rest your heel against the wall. Straighten your leg to deepen the stretch. Hold and rotate your body to stretch the other leg. The closer your hips are to the wall, the deeper the stretch will be.
Hamstring Hangover
Perform the hamstring hangover stretch anywhere, as your body weight provides the resistance for the stretch with no equipment needed. Stand with your feet shoulder-width apart and your knees slightly bent. Bend at your waist, lowering your torso toward your legs. Relax your neck and back, and increase the bend in your knees if the stretch is too intense. Hold, and slowly roll back up to an upright position. Skip the hamstring hangover if you experience back problems.
Seated Hamstring Stretch
The seated hamstring stretch is another do-anywhere stretch recommended by FitSugar, an online resource for women's fitness. Sit on the floor and bend your left knee, placing your left foot near the inside of your right thigh. Extend your right leg out in front of you. Keep your back straight as you reach for your right toe. Avoid bouncing during the stretch. Hold, and repeat with the other leg.
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