Stretching your hamstrings probably won't hurt your lower back unless you already have a back problem. Even then, there are still some stretches you can do without worry. In fact, tight hamstrings can cause back pain, which will loosen up as you begin a regular stretching routine. On the other hand, if your doctor has warned you against certain stretches because of your back problems, heed his advice.
Tight Hamstrings
You may be able to blame genetics for your tight hamstrings, but you can also blame yourself if you don't stretch them. Your hamstrings are a trio of muscles that run down the back of your leg, from your pelvis to your knee. When they're tight, they can actually pull on the pelvis from behind, flattening out the lower back and putting pressure on the sciatic nerve. Your posture will suffer as you compensate for the loss of spinal curve, and your whole alignment will be thrown off. The result is widespread pain, and an increased risk of a muscle tear during exercise because your hamstrings are not supple enough to withstand fast contraction.
Good Back
If you don't have any back problems, all hamstring stretches are open to you. Simply leaning forward to touch your toes while raising your tailbone to the sky is a very simple stretch that yields quick results. Or take a cue from ballet dancers and place your foot on a waist-high railing or countertop and lean forward. If you have balance issues, you can sit in a chair and place your foot in another chair and lean forward, or sit on the ground and extend one leg at a time while leaning forward.
Bad Back
If you have preexisting back issues, avoid stretches that force you to lean forward unsupported. Instead, lay down so your back is supported, and bring your legs to you instead of bending down to them. Raise one leg in the air at a time, and focus on straightening the leg without locking the knee. Normal hamstrings should allow you to straighten your leg with you foot flexed at a 90-degree angle to your body. If you cannot get past an 80-degree angle, your hamstrings are considered tight, and you must concentrate on loosening them up for better mobility.
Regularity
You should stretch your hamstrings twice daily, holding each stretch for 10 to 30 seconds. Most daily activities do not allow much stretch for the hamstrings, so it is important to make them the focus of a regular stretching routine, especially if you frequently run or play a sport that stresses them. It sounds like an awful lot of stretching, but you can easily stretch while you're watching television or even sneak in a few at work, so can maximize your flexibility and mobility with minimal fuss.
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