Hamstring Stretches

Take the Strain Off Your Lower Back
With This Hamstring Exercise!

anatomy of human body picture



Find out how to correctly perform these hamstring stretches. And in the process possibly help your lower back pain!

Your hamstrings attach from your knee to your ishium (your butt bone). Therefore, when your hamstrings are tight, they can pull on your ishium which then pulls on your lower back, flattening it. This takes out the natural inward curve, which we know from the page on posture, can be harmful to your lower back.

There are several different ways you can stretch the hamstrings. The way I prefer to teach my patients is in standing.

Standing Hamstring Stretch

Put your heel on a small step or chair. The higher your foot, the stronger the stretch will be.

Keep you back straight. Some people think that by bending over at their back they are getting a better stretch. Actually it just puts more strain on your lower back.

Lean over at your hip until a stretch is felt in the back of your thigh. If you bend your toes up, you will also feel a stretch into your calf.

Hold 20-30 seconds, repeat this hamstring exercise 3 times twice daily. Repeat on the other side.

Discontinue if pain increases and stays worse longer than 1-2 hours. If your pain increases into your thigh or lower leg, discontinue this stretch and consult your health care professional.

Hamstring Stretch Laying Down

Lay flat on your back.

Bend one leg up and put your hands behind that thigh. Position your thigh so it is perpendicular with the floor.

Straighten your leg until a stretch is felt in the back of your thigh. If you bend your toes up, you will also feel a stretch into your calf.

To make the stretch greater, pull your thigh to your chest.

Hold 20-30 seconds, repeat this hamstring exercise 3 times twice daily. Repeat on the other side.

Discontinue if pain increases and stays worse longer than 1-2 hours. If your pain increases into your thigh or lower leg, discontinue this stretch and consult your health care professional.

Share your favorite stretching exercise with us!

Getting Started With A Stretching Program

Stretching for Lower Back Pain

Try This Sample Yoga Session

Stretching Tips

Benefit of Stretching

Piriformis Stretch

Hip flexors

Quadriceps

ITB (iliotibial band)

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Do Salabhasana to strengthen your hamstrings Not rated yet
The hamstrings are the longest muscles in the body. Since hamstrings work to pull back the leg and bend the knee, they can be easily injured. They can …

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