Hamstring Stretches for Lower Back Pain That Works & When to Avoid

Hamstring Stretches for Lower Back Pain

If your one of the people sitting for hours on office or desk, and rarely moving or stretching every while, this will lead stiffness and tightness of muscles and to a bad posture, and then after a long period will eventually encounter possible pain in your lower back, and if your not aware tight hamstring is one of the causes, based on this Hamstring Stretches for Back Pain become a demand to relieve back muscles.

On this article will understand what is the cause that tight hamstring can result of back pain! Why cyclists have same symptoms and reasons of tight ham! What is different useful routine stretches than can be performed at home! List of exercises to strength lower back, another workouts to improve strength of hamstring muscles.

In addition, will cover below important topic research, of one case that is not recommended of using stretch hamstring.

How Tight Hamstrings Causes Back Pain?

Hamstring muscle are a main large group on the lower body, that is responsible for supporting lower body motion that can be directly effect lower back area, since ham muscle play a major role on bending knee and flex hip joints that’s attached to pelvis.

But How Hamstring can cause back pain, let’s find out!

Part of hams muscles structure generated and attached at pelvis end, and expand down until the knee at the back of your leg.

Hamstring Anatomy muscle

The time when the ham gets tighten, it pulls the pelvis down, leads to bend and round your lower back with incorrect alignment, which will add more pressure on the spine and generates pain feelings.

However, when stretching hamstring, this will extend and lengthen muscle, which will release the back stress or pulling pelvic down with unnecessary pressure on the spine and disks, and will result to return the normal alignment of your back.

The good news that to solve this issue, can be applied by performing a couple of exercises in the comfort of your own home.

Hamstrings Stretches for Back Pain

Many people exposure to a lower back pain or sciatica, can now take advantage to minimize their injury by focusing on regular hamstring stretches exercises.
One major importance of Stretches the hamstrings muscle, to improve the muscle flexibility and it’s strengthen, which will lead to relief the lower back pain.

Standing Hamstring Stretch


In this exercise will end your body to look like as a down “U” shape. But be careful while exercise, so in case a mild pain feeling you can continue stretching, else better to stop.
Let’s start while your stand-up, by bend upper body forward slowly at the waist level, while hanging down your arms to the floor and keep your legs straighten.
Now attempt gradually to touch and reach your toes as possible, then upper your chest, then lower again to seek again.

This routine could be difficult to perform, so don’t try to hurt yourself while approach to touch your toes, the purpose of routine to stretch hamstring, once you start feeling so, the next day you can gradually to challenge more level and reaching more.


Chair Hamstring Stretch

Chair Hamstring Stretch

You need two comfortable chairs of same height to do this routine, with one leg each time.
Sit on one chair, place your right leg straighten on the second chair in front of you.
Now try reaching out and touch your toes, repeat for 4 times.
Switch the legs and place your left leg on the chair, then repeat the steps.

Band Hamstring Stretch

Band or towel Hamstring Stretch

Lie down on your back on a mat, raise one leg and wrap the band behind this foot. Then slowly pull the band forward towards your chest, while keep your leg straighten, you will start feeling stretches on hamstring, specially behind knee area.

Then switch to other leg and repeat the routine steps.


  • To balance the raised leg to be straighten, you can hold the band with one hand, and use other hand to push the raised leg, on the thighs, to the back.
  • In order to minimize the intensity of exercise, you can bend the other leg (not raised) by keep that foot flat on the floor.
  • Use another version of this exercise, you can use towel instead of the band by wrap it behind the foot and hold each end.


Wall Hamstring Stretch

Wall Hamstring Stretch

While Lying on the ground, place your legs against the wall and keep them extended, and set the glutes against a wall. Insure to keep your back straight on the floor.
Now slowly push your knee back to the wall as possible, in order to set your legs straighten.
Hold the pushed knee for 40 seconds, then release pushing.
Repeat exercise for 6-8 times.


  • Try to add pillow under your head, it will provide you more comfortable.
  • Better to use an exercise mat, to add more support on your back and protect you from hardness of the ground.


Tight Hamstrings Lower Back Pain when Cycling

One of mutual issues that cyclists complaints about when riding a bike, the feeling of lower back pain and it’s toughness.
Hamstring main role when cycling, to push the pedal using the upper part of ham muscle near the hip,
while pulling the puddle with assistance of lower ham part of knee engagement.

So hamstring play active part from end to end muscle (upper to lower muscle part) in cycling exercises.

The overuse and heavily load of muscle will lead to a stress and tightness, either on hip end or knee level, or both, and this will raise tight hamstring.
Also, the imbalance of the two ends, or either one of ends is too stretched, strength or tight than other end, during riding this will still cause issue and pain.
So it’s important to stretch the entire muscle and flexible tight hamstring overall.
So the idea that tights ham and back pain, is a common issue, not only for a usual people, but also for Athletics.

Also in general, it’s better to be aware that, Any muscle originated from pelvic, could raise pain on your back, similar like quadriceps, hip flexor, in case gets tight, so stretching and exercising the lower muscles and hamstring, will extend muscle naturally, and will not add any stress on your back.

Exercises or Stretches for Lower Back Pain

You can still add other additional exercises to your schedule than hamstring, by focusing on strength your lower back to protect spinal core, improve alignment posture of upper body and minimize intense of your back pain.

There is a lot of different exercises you can try, you can adjust them based on your goals, I create two exercises version based on gender, lower back exercises for men and strengthen back for women.

You can get maximum benefits of these routines by start performing, it will provide extra support to you, along with hamstring stretches, so in this way you will solve the two main issues.

My recommendation to use less repetition and lightweight when you start strengthen back muscle, at least for a while, since currently you have a pain or in case your beginner of building strength muscles, in order to solve pain muscle issues not to increase it.

Strengthen Hamstrings to Prevent Lower Back Pain

You still have another chance to work towards healing your back pain, not only to stretching hamstring, but actual work to strength, improve performance and effectiveness of the muscle.

In this way your actually increase endurance of your body and it’s ability to face the different activities you’re performing, either the daily normal usual, like sitting on office for long period, or if you have a job required a long-standing up on the field or similar, or in case your athletic similar like cyclists.

In this manner your body will cope to manage these changes battles you found yourself forced to work with, or such environment, but in this time you will mentally and your body physical will be prepared to face such cases.

The following exercises formatted based on gender, similar like back workouts, your Hamstring Exercises for Men or Hamstring Workouts for Women.

When to Avoid Stretching Hamstrings with a Back Pain?

There is especial cases that you should not perform hamstring stretches when raise lower back pain, such case as in Intervertebral Discs.

People that have such injury must not practice for stretching hamstring. Stretching in this case could some time increase the intensity of your Lower Back Pain, and works on opposite effect.

Instead of using above stretching routines, you can practice exercises like pulling stretches your knees toward your chest or shoulders.


Hamstring stretches should be performed at least once to twice daily to appropriate stretch ham and release those attached muscles.

Finding these various positions is a great plan so you can merge them with your daily activities or workouts.

There is another quick way you can exercise and stretch these muscles using banded squat, that can be perform at any time you wish at your home, that works and insure your flexibility and improve your range motion to minimize your back pain.

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