Often, tight hamstrings can be a factor in low back pain. If your hamstrings do need some lengthening, try the doorway hamstring stretch exercise to prevent injuring your back further. Hamstring flexibility or tightness can affect many common activities such as running and walking. Hamstring muscles also play an important role in bending the knees, extending the hips, and help in rotating the thighs inward and outward. If your hamstrings are tight, try this easy hamstring stretch in a doorway at home.
Featured Exercise: Hamstring Stretch in Doorway
Lie on your back in a doorway, with one leg straight through the open door. This leg should not be bent.
Slide your other leg up the wall and straighten your knee while gently flex your foot towards your body. Make sure not to point your toes. You should feel a gentle stretch down the back of your leg. Hold the stretch for 30-60 seconds.
Try not to arch your back as you are doing this stretch and keep your knees straight. If you do feel that your back is starting to arch, then you might be trying to stretch beyond what you body is capable. Repeat with your other leg.
If you can’t do this exercise by the doorframe, you can use a belt or a towel strapping it around your heel and slowly pulling back on the towel to stretch your hamstrings gently.
Contraindications:
If you experience any pain that mimics Sciatica, tingling/numbness or shooting pain, then this might not be a stretch you are ready to do. Our PTs can help you find the right stretches for your needs and evaluate your body holistically to find out the root causes of your lower back pain. Schedule a complimentary phone consultation here to speak with one of our physical therapists for modifications.
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