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 3 Tips to loosen tight hamstrings and back pain:
1. Foam Roll Your Hamstrings
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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
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.
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.
3. Child’s Pose
Take breaks from Downward Facing Dog and try a Child’s Pose.
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.
I hope that these exercises have helped relieve your tight hamstrings and back pain.
Recommended Reading
The Essential Lower Back Pain Exercise Guide
5 Essential Core Strengthening Exercises for Lower Back Pain Sufferers
