The spine is a very complex structure serving as both a support mechanism and shock absorber. Postural imbalances can create or aggravate back pain issues. Tight or weakness in hamstrings are one common imbalance leading to lower back pain. Focusing exercises on this area along with other general core conditioning exercises can reduce back condition symptoms. Check with your doctor prior to beginning a new exercise program.
Form and Routine
Stretch daily to improve blood circulation and release tension in your muscles. Stretching aids in decompression of the spine and give nerve roots the space needed to function pain-free. When stretching, hold the position for 10 to 30 seconds, breathing throughout the stretch. Bouncing is not recommended and is one way of increasing risk of injury. Take your time to build the length of time you hold the stretch and the depth of the stretch. If you can't touch your toes, don't force it. Work daily to improve your flexibility for best results.
Lying Down Stretch
When your back is in a periods of painful flare-ups, most traditional standing stretches may be too difficult to perform. Stretching while lying on the floor reduces the gravitational pull placed on your lower back as you bend over to stretch. One basic hamstring stretch done while lying on your back is extending one leg at a time from the ground into a 90-degree angle pointing your toes to the ceiling. In that position, toe flexion and extension further stretches the hamstring. To increase the stretch, brace your foot in the center of a rolled-up towel with your hands holding each end and pull your leg back with gentle resistance.
Sitting Touching Toes
Sit on the floor, doing your best to keep your back posture upright and tall. With your feet together, extend your legs in front of you. Reach for your toes with your hands, bending at the hips instead of curling your spine over. Ideally, you want to hold your toes, but don't force this. It is better to work your way to a deeper stretch over time to prevent injury. Modify the stretch to broaden the stretch to hamstring attachments in the hips by widening your feet into a "V" and crossing over from left to center to right.
Lunges
You can do lunges to either stretch or strengthen the hamstrings. To stretch the hamstring in a lunge, step your right foot in front of the left far enough apart that your right leg is at a 90-degree angle with both feet firmly planted on the floor. Sit there and hold the stretch for 30 seconds before switching sides. To build hamstring strength, add 2 to 4 lb. hand weights while alternating into lunge positions for three sets of 8 to 12 repetitions.
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