Tight hamstrings can affect the lower back. Inflexible hamstrings can cause low back pain, sacroiliac problems and can even move your pelvis into an abnormal position. This can affect your posture, which also affects the lower back. Tight hamstrings can also increase your risk of injury. Adding a few exercises each day to increase your flexibilty can keep your hamstrings and lower back healthy and functioning properly.
Anatomy
Your hamstrings consist of three muscles: the semitendinosus, the semimembranosus and the biceps femoris. These muscles sit on the back of the thigh. They originate at the ischial tuberosity of the pelvis, also known as your "sit bones" and on the upper portion of the femur. These muscles extend down the upper leg to attach to the tibia and fibula bones of the lower leg.
Causes
There are many reasons why your hamstrings may be tight. Genetics may play a part, as women generally have more flexibility. Your activity also matters. To keep your muscles flexible you must use and maintain them. This means participating in a regular stretching routine. Not stretching your hamstrings enough can cause injury, such as sciatic problems, which can affect flexibility.
Static Stretch
A static stretch involves elongation of the muscle without movement. This means that you get into a position that stretches the muscle and hold it. This works because after about six seconds, your muscle stops sending signals to the brain that it is being stretched. After this point, you can enhance the stretch to make it more effective. Try the hurdler static stretch for your hamstrings. Begin by sitting on the floor with your legs spread apart and knees flat on the ground. Lean your upper body and arms toward one side of one leg and hold until you feel a stretch, but not pain. Hold the stretch for up to 20 seconds, then relax and do the other side.
Dynamic Stretches
Dynamic stretching involves increasing the length of a muscle with movement. Dynamic stretching uses the muscle spindle to allow the hamstring to stretch farther and more safely. The muscle spindle in the muscle senses the amount and speed of a stretch, keeping the muscle safe. To do a dynamic stretch, stand with one foot lifted off the ground with the supporting leg's knee slightly bent. In a controlled manner, swing the lifted leg back and forth, increasing the height as you go.
