Hamstring Stretches are a Perfect Way to Eliminate Your Low Back Pain and Stiffness. Find the Perfect Hamstring Muscle Stretch for You.
Did you know that proper Hamstring Stretches will reduce your low back pain significantly. Do you spend most of your time sitting at work and at home? Do you have an achy or stiff lower back? Do you have difficulty bending over to tie your shoe laces? You most likely have tight hamstrings. The hamstring muscle stretch is the best way to lengthen the muscle group.
When the hamstrings are tight it will cause your pelvis and hips to rotate out of their normal neutral position creating extra stress on your lower back. Problems in your lower back will start putting pressure on your sciatic nerve, SI joint, and other areas, further tightening the hamstring muscle group. If you are active in a variety of sports and do not do this stretch properly, they will become tight.
What should you do about this? The solution is very very simple, DO these stretches daily. There are several ways to do this and I will go over 2 powerful ways for you.
1. The safest way to do this stretch is to lie on your back keeping the back flat on the mat, legs outstretched, and your eyes focused upward. Grasp the back of your right thigh with both hands, keeping the knee bent. Now pull that thigh into a 90-degree position perpendicular to the mat. Then slowly straighten the bent knee so the right leg and thigh are 90 degrees to the mat. Hold the position for at least 1 minute, keeping a focus on your breath. Then bend the right knee again, drop the foot to the mat and outstretch the leg on the mat. Now repeat with the left leg.
2. Stand in front of a chair or stool, place your right foot on the chair, then gently rest your chest on your bent knee. Stay in this position for 15 seconds, then slowly back away from the elevated foot so the bent knee starts straightening out and you feel the hamstring stretching in the raised right leg. Maintain the position for least 1 minute and repeat the exercise with the left leg. This posture will lengthen the belly of the hamstring muscle group, placing minimal stress on the back of the knee.
Now I will demonstrate both of the above described stretches for tight hamstrings for you on a video below. Please do these hamstring stretches daily so you may improve your flexibility and decrease your lower back pain.
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