Tight hamstrings can contribute to low back pain by increasing strain on your spine. This simple yet effective stretch can help:
1. Setup: Lie on your back with your lower back supported against the floor.
2. Execution: Use a towel or strap around your foot to straighten your leg, gently pulling it toward you.
3. Hold: Maintain the stretch for about 60 seconds, focusing on keeping your knee straight.
4. When gripping the strap, curl your spine up slightly toward your foot to establish a tight grip. Then, relax your spine back down, letting gravity assist in pulling your leg up. This way, you avoid straining by trying to pull the leg up by flexing your arms, allowing for a more relaxed and effective stretch.
Why it Helps: Tight hamstrings can limit hip flexion, forcing you to bend more through your spine, which increases the load on your spinal discs, particularly at L4/L5. This can lead to common over loading issues and damage in that area. By keeping your hamstrings flexible, you reduce strain on your spine and support better movement mechanics.