Category Archives: hamstring stretches

Essential stretches for lower back pain – hamstring stretches – active sitting part VII

Stretches for lower back pain include hamstring stretches.

Stretches for lower back pain are just as important for a healthy back as stomach and back strengthening exercises. Many people don’t realise how important leg strength, flexibility and mobility are for the back. In order to be able to move in a back friendly way, we need to keep the legs strong and flexible. Prolonged sitting often results in shortened hamstrings. As a result the muscles balance that keeps the back healthy and upright gets disturbed. This can result in back pain. Stretches for lower back pain include leg stretches such as the hamstring stretch. Stretches for lower back pain also include the hip flexor stretch we introduced in the last post. As with hip flexor stretches we encourage you to stretch the hamstrings on a regular basis, too.

Hamstring Stretch
stretches for lower back pain - hamstring stretch - back strengthening exercises

1. Start by sitting on the exercise ball. Straighten out one leg in front of you.
2. Hold onto the table.
3. Keeping the back straight, bring the chest towards the leg, lean forward with the upper body. You should feel a stretch in the hamstring of the straight leg. Hold this position for 10 seconds.
• Repeat stretch 3 times on each leg

Variation for Calf Muscles:
1. Repeat the previous exercise, but when you lean forwards towards the straight leg, pull the toes towards the shin. Feel how the stretch moves into the calf muscles.
• Repeat stretch 3 times on each leg

The following exercise will exercise your legs, stomach and back at the same time. Keep you stomach muscles tight throughout the exercise.

Squat
1. Have your knees at least shoulder width apart, place your ankles directly beneath your knees on the floor.
2. Place your hands on the edge of the table and lift your bottom of the ball, keeping the knees over the ankles. • Repeat 3 to 5 times

Variation for strength:
1. As before have your knees over your ankles and bring your upper body forward.
2. Place your hands on the outside of the ball next to your hips.
3. Bring your upper body forward until you are able to lift your bottom off the top of the ball. Check your knees are still above your ankles. Hold for 5 to 10 seconds.
• Repeat 3 to 5 times