Tight hamstrings are often to blame to low back pain. Your hamstrings are a group of muscles located on the back of your upper thigh. When these muscles are tight, the distance shortens between your pelvis and the back of your knee. Over time, hamstrings that remain tight and continue to pull down on the pelvis may cause back pain. Improving your hamstring flexibility also increases the range of motion in your legs, allowing you to bend down farther and walk easier.
Guidelines
Hamstring flexibility exercises work best when you follow safety guidelines. Warm up your body before you stretch to avoid pulling the muscle. A warm muscle stretches easier and will lengthen more than a cold muscle. Your warm up should consist of a five minute walk or march in place, climbing stairs or pedaling a bike. During the stretching exercise, remain still instead of bouncing in and out of the stretch. Slowly enter the stretch and aim to maintain it for at least 10 seconds, gradually increasing your time to 30 seconds. Aim to complete your stretches twice a day. Maintain proper breathing during your flexibility exercises.
Chair
Perform your double hamstring stretch from your favorite chair. Sit on the edge of your chair. Straighten both legs in front of you, allowing for a slight bend in your knee if you are unable to completely straighten your leg. Rest your heels on the floor and flex your toes toward the ceiling. Sit up tall with your shoulders relaxed. Tighten your stomach and lean forward slightly from the hips as you press your navel toward your legs. If you do not feel the stretch in your hamstrings, elevate your feet onto a small stool or step.
Stability Ball
For an added core challenge to your hamstring stretch, replace your chair with a stability ball. Sit on top of an exercise ball. Straighten both legs in front of you, or widen your legs in the shape of a "V." Sit up straight and exhale as you slide your hands down your legs. Fold forward until you feel the stretch in your hamstrings. If you're able, place your hands on the floor between your legs. For a variation, instead of sitting on the stability ball, use it for your feet. Sit on the floor and place your feet on top of the ball. Straighten both legs and lean forward toward your thighs until you feel the stretch in the backs of your legs.
Forward Bend
You can also use a seated yoga pose to do a double hamstring stretch. Sit on the floor with both legs extended in front of you. Flex your feet and press your heels into the floor. Inhale as you sit up tall and lengthen your spine. Exhale and fold forward from your waist as you lower your chest toward the tops of your legs. Place your hands on the floor next to your legs. Slide your hands closer to your feet as you feel your hamstrings stretch. Sit on top of a folded blanket if the stretch is limited.
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