How To Do A Kneeling Hamstring Stretch If You Have Back Pain
Kneeling Hamstring Stretches For Back Pain & Sciatica
If you’re struggling with back pain or sciatica, commonly you’ll also have a degree of hamstring tightness. This is because the hamstrings are controlled by the nerves that come out of the lower lumbar spine. When there is irritation to these segments of the spine, this causes common reflexive tightness in the hamstrings. Stretching on the kneeling position can be a very ergonomic position to allow you to safely and effectively provide some relief from the stiffness. This will help ease tension on your lower back.
Make sure you follow the full instructions especially the adjustments further down this page and in the latter part of the video to do these in a back friendly way. If you’ve got herniated discs, stenosis or other spinal conditions these tips are going to be especially important for you!
How to do a hamstring stretch kneeling demonstration:
When stretching, the sweet spot is around 30 seconds so do hold for optimal benefit. Stretching the hamstrings, or any other muscles, for longer than this begins to have diminishing benefit beyond this point.
A good frequency would be to do 2 or 3 sets on each leg (2 minutes to 3 minutes) and complete your hamstring stretches standing 3 to 5 times a week.
Equipment Needed
- A cushion can sometimes be helpful for the knee you’re resting on.
Instructions:
- Kneeling with good posture place one leg out in front.
- Have a slight bend in the knee of the leg being stretched.
- Run your one hand down the shin until you feel the stretch.
- Hold the stretch.
- Repeat on the other side.
Tips for a kneeling hamstring stretch if you have back pain or sciatica
When doing any stretches, common technique pays little attention to the lower back, like in the early example in the video above. The problem is that this rounding of the lower back is not only useless for the stretch, it also is a bad thing for the lower back. So not only are we failing to provide the best stretch, but we are also making our lower back worse. Unfortunately with stretches like this, it will feel nice at the time you’re doing it which allows you to effortlessly and unknowingly slip into bad habits that limit your back pain recovery.
Particularly if you have stenosis, disc injuries and sciatica, this rounding of the back will be all the more tempting. Instead of this focus on sticking your bum backwards and keeping your chest high. This will help protect your back, alongside your core being nice and engaged. Not only that, you’ll find you get a much more focussed hamstring stretch too!
Back Health Tips:
- Maintain a neutral spine at all times
- Focus on sticking your bum backwards rather than rounding forwards
- Keep good upright posture
- Use support for balance
This can be a really back friendly way to stretch the hamstrings, if you can make these modifications you will find you have much more success. Combine these stretches with your strengthening exercises for the core, back and hips. This approach of stretching with strengthening will give you the best long term results!
If you want more guidance and support with your exercises to rehabilitate your lower back injury or sciatica, then check out the full Back In Shape Membership below today.
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