Hamstring stretches to relieve back pain

This gentle and supported hamstring stretch is a favourite with many of my back pain clients who suffer with lower back pain.

You will need

  • a folder towel of small blanket. I have used a polar fleece throw in this example.
  • a yoga mat or blanket to protect you from the floor
  • a small pillow for your head. Not everyone needs this, but if your neck feels a little strain it is better to elevate it with a small pillow of folded towel
  • a blank piece of wall
  • 10 minutes of your time
  1. Begin with your bottom as close to the wall as possible and roll onto the towel so it is comfortable and supporting your lower back.
  2. Take your legs up the wall and gently flex your toes towards your nose. This activates your thigh muscles and gives you a gentle stretch along the back of your legs.
  3. Rest there for approximately 1 minute then move your legs to the next position about 30 cm apart and repeat step 2
  4. Keep moving your legs 30 cm apart after each minute of stretch until you finally reach your comfortable limit.
  5. Begin to move your legs together 30 cm at a time and rest for 1 minute in each place until your legs are upright.
  6. Bend your knees and roll onto all 4’s to come to standing position.
  7. Notice how different your back feels. Did this relieve lower back pain?

If you have any questions please call Vicki on 0429030111 or email vicki@bodyandspinealign.com.au

Start here

Start here

Supine hamstring stretch

Supine hamstring stretch

Stay in each position for about 1 minute

Stay in each position for about 1 minute