Exercises For Lower Back Pain - The Hamstring Stretch

IMPORTANT NOTE: This is a demanding stretch, so if you are in doubt, or too stiff, or your back already hurts, start with one leg at a time or wait until your pain has reduced and/or you feel stronger. Read the Disclaimer before you attempt this.

REMEMBER: Stop if it hurts.

Hamstring Stretch One Leg At A Time:

This is the easier way to do this stretch.

Sit on the floor (use a padded mat or a rug, don't do this on a hard surface) with one leg out in front of you. Tuck the other leg in so that the sole of your foot is pressing against the inside thigh of the leg that is stretched out.

Clench / brace  your stomach muscles and slowly lean forward and try to touch the toes of the stretched out leg. It doesn't matter how far you get, the objective is to get a little bit further forward every time. You should feel a stretch in your hamstrings and you will probably feel a pull or tightness. A little bit of discomfort is OK, but if it feels like you're doing yourself damage or you experience pain stop.

Sit on the floor (use a padded mat or a rug, don't do this on a hard surface) with your legs out in front of you. As shown below, you may only be able to get part of the way to your toes when you start. Don't worry, that's OK.

 

Clench / brace  your stomach muscles and slowly lean forward and try to touch your toes. It doesn't matter how far you get, the objective is to get a little bit further forward every time. A little bit of discomfort is OK, but if it feels like you're doing yourself damage or you experience pain stop.

You should feel a stretch in your hamstrings. A little bit of discomfort is OK, but if it feels like you're doing yourself damage or you experience pain stop. You may feel a tension and throbbing through your whole body. You may also hear the blood "pulsing" or 'throbbing' in your ears. These are good! They're signs of your body adjusting. Do your best to hold the position for a minute or so, or until the throbbing and pulsing sensations have died down.

 

Eventually, after practising this for several weeks or months (it depends how flexible you are when you start), you'll be able to touch your toes. Now you can celebrate!

After that your next step is to grab your toes and pull to increase the stretch. After that progressively get further down so that your chest is lying on and parallel to your thighs.