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Dr. Philip Di Filippo

Back Pain and Hamstrings: Understanding the Connection

If you've ever experienced lower back pain, you know how debilitating it can be! You may be surprised to learn that one area that may be contributing to your discomfort is your hamstrings. The hamstrings are a group of muscles located in the back of your thighs that connect your pelvis to your legs and knees. When they're tight, they can cause stress and strain on your lower back by pulling on your hips and creating compensation in other areas of your body.


So, what causes very tight hamstrings? There are several factors that can contribute to this issue, including:

  • Sitting for long periods of time for work or travel

  • Not stretching your hamstrings and hips regularly

  • Overusing the muscles during exercise

  • Previous injuries or muscle imbalances that result in a loss of movement in your hips and lower back.

If you're dealing with tight hamstrings, one question you may have is how to loosen them. Here are a few tips:


1. Stretch regularly! One of the best ways to loosen tight hamstrings is to stretch them regularly. Try incorporating hamstring stretches into your daily routine. Here is a great example:

  • Lie on the floor near the outer corner of a wall or a door frame.

  • Raise your left leg and rest your left heel against the wall. Keep your left knee slightly bent.

  • Gently straighten your left leg until you feel a stretch along the back of your left thigh.

  • Hold for about 5 to 15 seconds.

  • Switch legs and repeat




2. Use a foam roller: Foam rolling can help release tension in the muscles, including the hamstrings. Use a foam roller to massage the muscles and promote blood flow.


3. Practice yoga: Yoga can be an excellent way to stretch and strengthen your muscles and overall mobility, including your hamstrings. Look for yoga classes or videos that focus on hamstring stretches.


But what if your hamstrings are sore and painful? Is it safe to do so? The answer is yes, but it's important to be gentle and listen to your body.


If your hamstrings are extremely sore, it may be best to rest and allow them to recover before stretching again. If you have questions about when the right time is to use and stretch your hamstrings, consider calling and making an appointment with us at Rosedale Chiropractic & Massage Clinic. Our Doctors are experts on injury and rehabilitation, giving you the best option for information on this topic. This will allow you to ask good questions and get even better answers!


Finally, how long does it take to loosen tight hamstrings? The answer depends on the severity of the tightness and how consistently you're stretching. It's important to be patient and consistent with your stretching routine, as it can take several weeks or even months to see significant improvements. It may also require that you work with professionals and on other aspects of your legs including your quadriceps, calves and knees, and even your lower back!


In conclusion, tight hamstrings can contribute to back pain, but there are steps you can take to loosen them up. Incorporating regular stretching, foam rolling, and yoga into your routine can help promote flexibility and reduce pain. Remember to be patient and listen to your body and consult a healthcare professional if you're experiencing severe or chronic pain. If you're looking for specific movements and advice to your personal situation, consider making an appointment with your Hamilton Chiropractor at Rosedale Chiropractic & Massage Clinic.

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