If your hamstrings tend to be tight, they could be causing you to experience lower back pain. It can be difficult to stretch your hamstrings during regular physical exercise. To help ease your lower back pain, add some specific exercises into your routine to target your hamstrings and keep them strong and flexible.
Standing Hamstring Stretch
Perform a quick standing stretch to keep your hamstrings pliable so they can work to prevent back pain. Stand tall, then bend forward slowly, reaching down to touch your toes. If you can't reach your feet, just stretch as far as you can go to feel a stretch in the back of your legs. Hold this position for 10 seconds when you start doing hamstring exercises, and work to be able to hold it for 30 seconds eventually.
Lunge
Practice a low lunge to exercise your hamstring muscles and protect your lower back. Start in a tall kneeling position, then stretch your right leg out in front of you so your right heel is on the floor and your leg is straight. Point your right toes toward the ceiling and bend your torso over your right leg. Support your body by resting your left hand on the floor as you bend and reach your right fingers down to grab your right toes. Hold this position for 20 to 30 seconds and repeat it two or three times on each side of your body.
Reclining Hamstring Stretch
Relieve your back pain with a hamstring stretch you perform lying down. Lie flat on your back with your legs stretched out flat on the floor. Bend your left knee and bring your leg into your chest, grabbing behind your left knee with both of your hands. Slowly straighten your left leg and attempt to extend your left foot toward the ceiling. Eventually you want to have your leg completely straight and your foot flexed with your toes pointing back toward your face. Hold the position for 10 seconds at first, working toward holding for 30 seconds as you build strength.
Seated Stretch
The Spine-Health website recommends practicing hamstring stretches twice a day for maximum benefits. If you spend a large portion of your day sitting in a desk chair, try to work a seated hamstring stretch into your routine to keep your muscles limber and prevent and relieve back pain. Scoot forward so you are sitting on the edge of your chair. Straighten your left leg out in front of you, placing your left heel on the floor. Reach toward your left toes with your fingers. Hold for 10 seconds, then repeat on the other side of your body.
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