Stretches For The Lower Back & Hamstrings

Flexibility in the lower back and hamstrings can help prevent the stiff, sore and aching feeling many people get, particularly those stuck behind a desk all day. A few stretches take only minutes every day, and can reduce or eliminate lower back pain. Consult your physician before beginning any diet or exercise program.

General Cautions

Never stretch without warming up first. Attempting to stretch a cold muscle is not only counter-productive, it could increase your risk of injury. Never bounce while stretching, and do not force yourself to stretch beyond the level you can comfortably tolerate. You'll experience some discomfort at first, but there is a difference between discomfort and shooting pain. Ensure that you are properly hydrated. Muscles are largely composed of water, and when you lose 3 percent of your total body water your muscles begin to dehydrate, which limits both their strength and flexibility.

Lower Back and Hamstring Stretch

To stretch your lower back and hamstrings at the same time, lie on your back with your head and feet flat on the floor. With your hands just under your knees, pull your knees into your chest and hold this position for 15 to 20 seconds. Then straighten your legs until they are pointed at the ceiling, and hold this position for a similar length of time. Lower your legs slowly under control until you are lying flat on the floor again. This exercise can be repeated several times. Flexible hamstrings can increase the range of motion of your lower back.

Hamstring Stretch

To focus on stretching your hamstrings, sit on the floor with your feet out in front of you. With one leg pointing out, tuck your other leg in until the foot of your bent leg is against the thigh of your straight leg. Orient yourself so your torso is in line with your straight leg the lean down toward the toes of your extended leg. Keep your toes pointed at the ceiling. If you need a little more leverage, you can pull on your straight leg, but be careful not to bend your knee. Shift positions so the opposite leg is straight and repeat. This exercise is variant of the "hurdler's stretch" but keeping your bent leg tucked in instead of behind you is easier on your knee.

Lower Back Stretch

This is an easy stretch to do while at work if you work from a desk. While seated on a chair, shift yourself forward until you are seated on the edge of the chair. Spreed your legs wide enough that you can lean down in between them. Lower yourself slowly until your hands are on the floor. This is important as it will keep you from falling forward. Arch your lower back up toward the ceiling, attempting to mimic a rainbow. If you need to stretch farther, move your hands farther out in front of you. A more flexible lower back can lead to less long-term tension in the lower back.