Hamstring Stretches for Back Pain

Back pain arrives because of physical activity and structural damage. Alleviate pain with the proper hamstring stretch routine. Understand the relationship between your hamstrings and lower back, before seeking additional treatment.

  1. Identification

    • Your spine is composed of a network of muscles, tendons and discs that separate the vertebrae. Strained tissue causes back pain.

    Effects

    • Hamstring muscles run between your backside and knees. Tight hamstrings pressure the pelvis and spinal cord. Stretch hamstrings to improve range of motion, and help cells within spinal disc space to receive nutrients.

    Form

    • Ease into stretches, and hold positions for at least 30 seconds. Schedule time to stretch your hamstrings for 10 to 15 minutes, twice daily.

    Stretches

    • Stretch by extending your hands toward your toes while either standing, or sitting in a pike position. Continue by lying flat and pulling each knee into your chest. Finish by facing the wall with one foot forward to stretch the back leg.

    Variations

    • Crouch forward and keep your hands together on the floor, prior to extending at the knees. Use a spotter while lying on your back to guide alternate legs toward your face. Lastly, try touching your toes across two chairs for less pressure upon your back.