Hamstring Exercises For Relief Lower Back Pain

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Hamstring Exercises
When the hamstring muscle is tight, it can limit motion in the pelvis and hips, which means that other areas of the lower back need to help absorb that motion.

Never, in an exceedingly million years, would I even have thought of hamstring exercises as some way to treat, and also forestall back pain.

A physical therapist included hamstring exercises in my back exercise routine and explained to me the relationship between a hamstring muscle and lower back pain.

Interesting…

The hamstrings are a big group of muscles that run from just below the knee up into the buttocks and are the muscles used to bend the knee and lift the leg.

When the hamstring muscle is tight, it can limit motion in the pelvis and hips, which means that other areas of the lower back need to help absorb that motion.

It causes abnormal stress on those areas and can result in lower back pain.

Hamstring Workouts

Hamstring Workouts for a Tight Hamstring

Here are a few of the best hamstring exercises that I’ve been given over the years. However, these hamstring stretches should NOT be used for rehabilitation after a pulled or torn hamstring, unless of course, your doctor or physical therapist suggests doing so.

To avoid a hamstring tear, strain, or other hamstring injuries, I do exercises very gently, discontinuing them if they cause discomfort.

And generally when beginning a new exercise.

I only do a couple of repetitions, increasing the number slowly, over some time. To isolate problems caused by a particular exercise, I only add one to two new ones every few days.

A patient, NOT a practitioner write this website. Exercises and techniques discussed here are providing to me – for my specific needs. To avoid the risk of serious injury, they should not be used by others without being presented with a qualified health care provider.

Chair Leg Stretch
Chair Leg Stretch

Chair Leg Stretch

  1. Sit at the edge of your seat (not in a roller chair, unless it is corner against a wall).
  2. Straighten one leg ahead of you together with your heel resting on the ground.
  3. Flex the top of your foot in the direction of your torso.
  4. Hold for many seconds, then repeat with the other leg.

 

Standing Stretch

Standing Stretch
Standing Stretch

If you have problems with balance, do this hamstring exercises in an area where you can easily reach for support on both sides.

  1. Stand straight.
  2. Slightly bend the right knee.
  3. Keeping the left leg straight, move it forward and hold the left foot flat on the floor.
  4. Bend at the waist till you are feeling a pull on your left hamstring muscle. As you bend, support your weight by inserting exercises your hands on your thighs.
  5. Hold for a couple of seconds so repeat with the other leg.

Leg Lift

Leg Lift

Ideally, this exercise is complete by placing the foot on a waist-high, stationary object. If this is uncomfortable, put your foot on a stationary object of a more suitable level.

  1. Place your left leg on a waist-high, stationary object.
  2. Slowly lean forward, sliding your hands down your left leg, toward the shin. You should begin to feel a pull in the hamstrings.
  3. Hold for some of the seconds, then repeat with the other leg.

Floor Leg Stretch

Floor Leg Stretch

  1. Sit on the ground and stretch each leg get into the front of you.
  2. Bend at the waist and reach as so much as doable toward your feet.
  3. Relax and then repeat several times. After several days of doing this, you should be able to move your hands closer to your feet.

Leg Crossover

If you have problems with balance, do this hamstring exercises in an area where you can easily reach for support on both sides.

  1. Stand straight and cross your left foot in front of the right foot.
  2. Keeping your knees straight, bend at the waist bringing your forehead toward the left knee.
  3. Hold for a few seconds. Repeat with the opposite leg.

My favorite – great after sitting all day.

Crossed Leg Hamstring Stretches
hamstring exercises are often used by athletes as part of a warm-up exercise routine and are regularly uses by runners, joggers, and people who enjoy brisk walking for exercise.

Crossed Leg Hamstring Stretches

  1. Using a floor mat lay on your back.
  2. Bend the right knee, placing your foot flat on the floor (it should be resting close to the inner side of your left thigh).
  3. Cross the left leg over the top of the right thigh.
  4. Place your hands behind your right thigh and pull the leg toward your chest, as so much as is snug.
  5. Hold this position till you are feeling the muscle tension begin to ease.
  6. Relax and repeat several times. Do the same with the opposite leg.

In addition to helping relieve back pain, hamstring exercises are often used by athletes as part of a warm-up exercise routine and are regularly uses by runners, joggers, and people who enjoy brisk walking for exercise.

Hamstring Massage as Hamstring Treatment

What’s another great way to treat tight hamstring muscles?

You may want to try a hamstring massage, either with a professional massage therapist or physical therapist or by doing one yourself.

  1. Place your foot on a slightly raised surface, allowing for you to access the back of your thigh quickly.
  2. With your fingers and the palms of your hands, gently knead the muscles, and in between the muscles, of your upper leg.
  3. On particularly sore spots, be extra gentle, but continue to apply soft pressure to help release the tension within these muscles.

Hopefully, with hamstring stretches and the use of hamstring massage, you’ll have found another tool for relieving your lower back pain.

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