Easy Hamstring Exercises for Back Pain Relief
If you suffer from lower back pain, you almost certainly suffer from tight hamstring muscles. The hamstrings are the three muscles acting upon the hip and knee joints, but when tight they pull on the lower back. Tight hamstrings also affect your hip mobility.
While you do want to perform hamstring exercises to help your back, you do not want to perform difficult hamstring exercises. Avoid hamstring exercises such as touching your toes, which will only make your back problem worse – or cause a bad back in the first place.
If you have a bad back, ask your back pain doctor about the types of hamstring exercises that are best for your situation.
Seated Stretch One
Perform this exercise several times daily. Sit down on a carpet, not a chair. Then, follow this routine:
- With your back straight, bring the knees to the chest
- Hold your knees with both arms and move your stomach firmly against the thighs
- Squeeze gently
At first, this exercise may prove uncomfortable. Once you are proficient at the first stretch, proceed to the second type of seated stretch.
Seated Stretch Two
Perform the first stretch and then continue by grasping the feet with both hands. Keep the lower spine and pelvis aligned. While keeping your stomach firm against the thighs, stretch the legs out slowly, inch by inch. Do not let go of your feet. Only the legs move in this part of the stretch.
Sit on the edge of a chair. Straighten out one leg so your toes point up and your heel is on the floor. Sit up and gently move your pelvis forward until you feel a slight stretch on the rear of your thigh. After 30 seconds, do the exercise with the other leg out.
The Towel Stretch
Wrap a towel behind each foot, and then lie on the floor. Pull your leg up and straighten it by pulling on the towel. Hold for 30 seconds, and then repeat the exercise with the other leg.
The Wall Stretch
Lie on the floor, placing your buttocks against a wall. Put your foot on the wall and attempt to straighten your knee. Hold for 30 seconds, and repeat the wall stretch with other foot.
If you suffer from back pain, call a Tampa back pain doctor today to arrange for a consultation.