Low Back Stiffness: An Unsuspecting Culprit

The low back is one of the most common sites for discomfort. Studies show that approximately 80 percent of Americans will experience a back problem at some point in their lifetime. In fact, low back issues are the fifth most common healthcare complaint.

Because most movements recruit the low back, discomfort can affect everyday activities including walking, sleeping, and even driving.

While multiple factors can contribute to low back issues, one sneaky culprit may be your hamstrings!

How can hamstrings contribute to low back stiffness?

The hamstrings are the large group of muscles on the back of the thighs. They play an essential role in maintaining stability and balance and, specifically, extend the hip and flex the knee.

Having tight hamstrings causes the pelvis to tilt forward, forcing the low back to work harder, ultimately leading to stiffness and discomfort. Proper stretching and strengthening of the hamstrings improves posture and reduces the burden on the low back in everyday movements.

 

What causes tight hamstrings?

A variety of factors affect the strength and flexibility of the hamstrings, the two most common being inactivity and poor posture. If you spend most of your day sitting at a desk, there’s a good chance your hamstrings are tight.

An excellent way to test the flexibility of your hamstrings is to sit on the edge of a chair with one leg bent with its foot on flat on the ground, and the other leg straight with its heel on the ground. With a straight back, slowly hinge forward. This is a classic hamstring stretch!*

Neglecting to stretch and exercise the hamstrings can lead to prolonged weakness affecting not only the hamstrings but also the glutes and low back.

 

Stretches to Loosen Your Hamstrings

Stretching the hamstrings can improve comfort and mobility in the low back. Below are some basic, static stretches for the hamstrings you can perform daily or a few times per week.

Standing Toe Touch

Standing with your feet together, reach down to touch your toes keeping your legs straight.

Hold the position for 20-30 seconds, repeat on each leg 2-3 times.

The goal is to keep your back straight. If your hamstrings are tight, this might mean you can only touch your thighs.

Seated Hamstring Stretch

Sit on the edge of a chair (or on a couple of stairs) with one leg bent with its foot on flat on the ground, and the other leg straight with its heel on the ground. With a straight back, slowly hinge forward.

Hold the position for 20-30 seconds, repeat on each leg 2-3 times.

Lying Hamstring Stretch

For this stretch, it is helpful to have a towel, belt, or yoga strap.

Start by lying on your back with one knee bent and the other leg completely straight. Using the strap (usually placed on the sole of your foot) pull your straight leg up, so it is up in the air.

Hold the position for 20-30 seconds, repeat on each leg 2-3 times.

The goal is to get your straight leg to be perpendicular with the ground. With tight hamstrings, yours might look like a 30-45º angle.

Strength and Conditioning Exercises for the Hamstrings

Flexibility and strength go hand-in-hand. As you improve the flexibility of your hamstrings, you can incorporate strength and conditioning exercises to further assist in mitigating low back discomfort.

The good news: many of the exercises below will address other muscle groups, too!

• Building your endurance: Exercises such as walking, running, cycling, and rowing can all improve the conditioning of your hamstrings, which can benefit your low back by allowing them to maintain their positioning for more extended periods. When performing these exercises, focus on steady breathing and “walking tall.”

• Building your strength: Weight-bearing exercises are an effective way to add strength and stability to your hamstrings and low back. Popular hamstring exercises include the deadlift, standing hip extension, and leg curls. A trainer can help you perform these exercises with proper form and at an intensity suited to your needs.

Perform hamstring stretches and exercises slowly and at an intensity appropriate to your fitness level. When it comes to the hamstrings, don’t take the old adage “no pain, no gain” to heart as hamstring injuries can be particularly brutal.

Remember: Consult your doctor if you have persistent pain in the low back or hamstrings. Not all low back issues stem from the same cause, and only a professional evaluation can reveal what works best for your particular situation.