2 Tips to Relieve Tight Hamstrings and Lower Back Pain

2 Tips to Relieve Tight Hamstrings and Lower Back Pain

Desk jockeys who are chained to their laptops fall prey to a sedentary lifestyle which inevitably leads to tight hamstrings and lower back pain.

According to the American Academy of Pain Medicine, Back pain is the leading cause of disability in Americans under 45 years old.

The main causes of non-specific back pain, or pain that’s not connected to a single trauma, is obesity, muscle weakness, a genetic component, or a sedentary lifestyle.

When rehabbing your back on your own, and correcting your sitting posture, spend some time loosening your hamstrings.

Tightness in the hamstrings limits the motion in your pelvis, which can stress the low back and make it more difficult to truly stand upright.

So here are 2 Tips to loosen tight hamstrings and lower back pain:

1. Foam Roll Your Hamstrings

tight hamstrings and lower back pain

Place the foam roller underneath your upper hamstring muscles below your glutes. Cross your right leg over your left leg and roll the foam roller down from your glutes to right above your left knee. Do 10-12 slow and steady passes. Repeat on the other side.

Learn more foam rolling techniques

2. Downward-Facing Dog

tight hamstrings and lower back pain

Start on your hands and knees, with your hands slightly in front of your shoulders. Pressing back, raise your knees away from the floor and lift your tailbone up toward the ceiling. For an added hamstring stretch, gently push your heels toward the floor. Hold the position for 5 to 10 breaths, and repeat the pose five to seven times.

If fully straightening your legs is problematic while doing Downward-Facing Dog, you might be shifting your weight forward into your hands to decrease the pain in your hamstrings and calves. If this is happening, try doing a Quarter Dog .

tight hamstrings and lower back pain

With practice, Downward-Facing Dog will help to increase your hamstring and calf flexibility, which will alleviate any pain you might feel in your legs.
Take breaks from Downward Facing Dog and try a Child’s Pose.

tight hamstrings and lower back pain

Start on all fours with your arms stretched out straight in front of you, then sit back so your glutes (butt muscles) come to rest just above — but not touching — your heels. Hold the position for 5 to10 breaths, and repeat as many times as needed for a good, soothing stretch.

Learn more yoga poses

I hope that these exercises have helped relieve your tight hamstrings and lower back pain.

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Morgan Massage is by far the best massage therapy I have found, and I’ve been to many massage therapists over the past 20 years. My profession has me working at a computer all day, and I developed chronic upper back/neck pain and stiffness many years ago. I went to doctors, physical therapists, chiropractors, and even tried acupuncture. Nothing helped until I found Morgan Massage and started getting regular deep tissue massages to break up the tension and relax the muscles in my back. Thanks to Morgan, I no longer have issues with my upper back or neck, even though I still work at a computer all day.

The key for me has been to continue a routine of regular deep tissue massage, and I have been going to Morgan now for over 6 years. My life is completely different because of the mobility and lack of pain I now have in my back. Massage therapy has become a significant part of my overall health, and I plan to continue because regular massage keeps me healthy, active and pain free.

Morgan is so effective because he listens to his clients. He is sensitive to the varying needs of each individual client, rather than just applying a technique across the board. The environment is comfortable and relaxing, and I always feel amazing after each session. Regular massage from Morgan is one of the best things I do for myself, and I recommend Morgan Massage without hesitation!

- Leanne Bateman