There is a correlation between tight hamstrings and back and neck pain. Similar to other muscle groups in the body, the hamstrings don’t function independently. Firstly, they are connected via tendons to bones. This means they can cause skeletal misalignment when tight. Equally important, they are enveloped by fascia, connective tissue that runs along the whole back of the body. The particular fascia of the back body is called the superficial back line or superficial dorsal line and runs from underneath the feet to the top of the skull. In this blog, I describe what causes the hamstrings to be tight and how hamstring flexibility can impact back and neck health. The hamstring stretches that are suggested below are generally safe to do when you have back pain. They do not include bending forward to reach your toes!

Hamstring function and reasons for tightness

The hamstrings consist of three bundles of muscle that run from the sitting bones down the back of your upper leg, along either side of the knee to the top of the shinbones. The main functions of the hamstrings are to flex (bend) the knee and extend (straighten) the hip. They also help to stabilise the knee.

A sedentary lifestyle can result in tight and weak hamstrings, as can activities such as hiking, running or playing sports without stretching afterwards.

Furthermore, misalignment of the feet, knees or hips can cause the hamstrings to stay chronically more contracted. In this case, they are trying to compensate for other tight or weak muscles.

How the lack of hamstring flexibility can cause back and neck pain

Unless the quadriceps muscles at the front of the upper leg are also chronically contracted, tight hamstrings pull on the pelvis and cause the pelvis to tilt backward. This posterior tilt distorts the curves in the spine and leads to a flat lower back and forward head posture. Both a flat back and forward head result in tightness and pain for the back and the neck.

Even if there is no spinal misalignment, tight hamstrings can result in tightness along the back because of the fascia. The superficial back line connects the hamstrings, back and neck in a myofascial relation. Thus, tight hamstrings can even lead to neck pain, nerve compression and tension headaches.

The interconnectivity between the hamstrings and other muscles, bones and fascia means that focusing on hamstring flexibility alone is insufficient. We need to look at the body as a whole. For this, it’s a good idea to do a whole-body practice such as yoga. If you have back pain, having private yoga therapy sessions is more appropriate. To discuss how yoga therapy could help you, don’t hesitate to set up a free Zoom consultation here: https://beneyoga.co.uk/book-a-free-consultation-call/.

Hamstring stretches for back and neck health

Hamstring stretches are important if you want to continue enjoying exercise and to prevent or manage lower back tightness and neck pain. Moreover, many yoga poses are easier when the hamstrings are released. Child’s pose for example, (discussed here) or dog pose get more relaxing when the hamstrings are more willing.

I describe three ways to stretch the hamstrings in which the back is supported on the floor. This back support makes the stretching safer for your back than bending forward to touch your toes. In a standing forward bend, tight hamstrings will pull strongly on the pelvis and round the lower back in a way that can strains the lower back muscles and sacroiliac joints.

When you have acute sciatica or a herniated disc, it’s most likely not helpful to stretch your hamstrings. To discuss how yoga therapy could help you when you have a herniated disc, don’t hesitate to set up a free Zoom consultation here: https://beneyoga.co.uk/book-a-free-consultation-call/.

Finally, make sure you don’t feel any pain while doing these stretches: even though intense, a good stretch will not give you sensations of burning, stabbing or throbbing. If you want to find out more about the ideal way to stretch muscles, read here how to work with the breath. With these hamstring stretches, start holding them as long as comfortable and over time work up to 90 to 120 seconds.

Leg Raise with a Belt

This is a lovely way to stretch the hamstrings. The belt ensures that your leg doesn’t have to work too hard to stay up. You can use a long belt (a bathrobe belt works well) so that the upper arms stay relaxed on the floor. The back is supported and should not tighten while you stretch the back of your leg. If the hamstrings are tight the leg will not straighten up completely, and that’s fine. Just find your ‘Goldilocks stretch’: not too much, not too little.

Start by doing this stretch in a dynamic way: exhale to straighten the leg, (leaving the hips heavy); inhale and bend the leg slightly to release the stretch. Once this feels good, you can start holding the stretch. While holding the stretch, imagine that your back feels heavy and broad and there is lots of space behind your knee. And breathe….

Legs up the Wall pose

This supported inversion is especially soothing after a stressful day. It’s also perfect when your legs feel heavy due to hot weather or long standing and walking. It can be beneficial for lower back pain when this is due to lower back tightness.

To come into the pose, first sit sideways and quite close to the wall. Then, move onto your back by bringing both legs up against the wall.

You may have to adjust the distance from the wall depending on the length of your hamstrings.

Stay for a minute or until the legs have had enough. I describe different leg variations of this position in this blog: https://beneyoga.co.uk/yoga-in-summer/.

One arm and opposite leg stretch

This is a dynamic hamstring stretch that also gently extends the spine and stretches the upper back and chest.

Lie on the back with your arms next to the body and knees bent up towards the chest.

Inhale and straighten one leg up to the ceiling and bring the opposite arm next to your ear. Swap sides for 4-8x and then try both legs and arms at the same time.

Enjoy!

There are more ways of stretching the hamstrings, some even easier, some included in a yoga sequence. To learn more, private yoga therapy sessions could be just what you need. You can book a free Zoom yoga therapy consultation here: https://beneyoga.co.uk/book-a-free-consultation-call/.

Finally, do subscribe to this bi-monthly blog if you want more yoga tips for back pain and other health issues.

Namaste