Hamstring recommendations!

[GolfSpy_SHARK]

Hey all,

I have always been somewhat limber but recent years have been struggling to keep my lower body flexible. Starting to effect my lower back and have been really working on posture and making sure my hamstrings are stretched out daily. Recently my lower back has really been effected and its fine once I stretch or add some heat but a few hours later right back to its old ways.

I have been trying different stretches but wanted to see if anyone has some input that has maybe worked for them.

[russtopherb]

Pilates/yoga. A lot of programs that focus on the lower back also have a lot of hamstring stretches since the muscles are all interconnected. I stretch for around 10 minutes every morning and it's made a world of difference to my back pain & flexibility over the years. 

[GolfSpy_SHARK]

Just now, russtopherb said:

Pilates/yoga. A lot of programs that focus on the lower back also have a lot of hamstring stretches since the muscles are all interconnected. I stretch for around 10 minutes every morning and it's made a world of difference to my back pain & flexibility over the years. 

Thank you. I actually got a yoga book just have not dived into it yet (COVID has really screwed this up for me). Hopefully I can get into a routine afterwards when work settles. 

[tommc23]

Hamstrings are a pain honestly the best thing you can do is to do stretchers for your psoas if you're having back pain in the lower back. My body does this if I do not workout enough because of doing power lifting and strongman for years my muscles bulked up and it pulls me forward causing back pain.

Simple things to do like sit down and reach for your toes to start to loosen the hamstrings up. Then go from that to a lunge position and put the back leg on the ground and lean forward do both legs like that. Then I sit in the old Indian position but with my feet together then push my knees down.

[russtopherb]

7 minutes ago, Lacassem said:

Thank you. I actually got a yoga book just have not dived into it yet (COVID has really screwed this up for me). Hopefully I can get into a routine afterwards when work settles. 

My wife has a Beachbody subscription so I do a lot of those sessions, however YouTube has plenty of helpful vids as well. Just do a search for "pilates lower back pain" and try some out. 

[GolfSpy_SHARK]

3 minutes ago, russtopherb said:

My wife has a Beachbody subscription so I do a lot of those sessions, however YouTube has plenty of helpful vids as well. Just do a search for "pilates lower back pain" and try some out. 

Its wild because I am not going to the gym currently (work gym is closed) so really the onset of the issues started at the beginning of all this, its all tied together, less stretching, no gym, at my desk more...the list goes on, Just need to really focus on my stretching it sounds like.

[RickyBobby_PR]

Google athlean-x hamstring stretches. He has a few videos on stretches as well as somethings to do before you start stretching hamstrings

[GolfSpy AFG]

Are you saying you have lower back pain, and you're tying it to tight hamstrings?  Or you actually have pain in your hamstrings?

Stretching is fine but be careful not to underestimate abdominal strength as a root cause.  Your lower back will work overtime if your abs lack the strength to support your posture.

 

[GolfSpy_SHARK]

1 minute ago, Getoffmylawn said:

Are you saying you have lower back pain, and you're tying it to tight hamstrings?  Or you actually have pain in your hamstrings?

Stretching is fine but be careful not to underestimate abdominal strength as a root cause.  Your lower back will work overtime if your abs lack the strength to support your posture.

 

Core strength is still strong. My lower back is definitely tied into my tight hamstrings. So many things involved from work to change in lifestyle really over the past few months. I have always just dont your "normal" stretching for my hamstrings so just looking for other things I have not normally done because I have never had any issues. Once I stretch my back is good to go but the normal stretching just isnt cutting it since I am not in the gym at this point in time.

[GolfSpy AFG]

11 minutes ago, Lacassem said:

Core strength is still strong. My lower back is definitely tied into my tight hamstrings. So many things involved from work to change in lifestyle really over the past few months. I have always just dont your "normal" stretching for my hamstrings so just looking for other things I have not normally done because I have never had any issues. Once I stretch my back is good to go but the normal stretching just isnt cutting it since I am not in the gym at this point in time.

No, I mean really strong, not Navy strong.

Joking, couldn't resist....I'm active Air Force.

I was actually looking at your profile looking for hints of your age.  All I can say is that we all reach a certain point where regular stretching is really important to maintain range of motion and avoid the tightness you're describing.  I'm stretching before and after every workout, and during workouts. 

And not to beat a dead horse, but look for issues up and down the posterior chain, not just where it hurts.  Glutes in particular.

[GolfSpy_SHARK]

7 minutes ago, Getoffmylawn said:

No, I mean really strong, not Navy strong.

Joking, couldn't resist....I'm active Air Force.

I was actually looking at your profile looking for hints of your age.  All I can say is that we all reach a certain point where regular stretching is really important to maintain range of motion and avoid the tightness you're describing.  I'm stretching before and after every workout, and during workouts. 

And not to beat a dead horse, but look for issues up and down the posterior chain, not just where it hurts.  Glutes in particular.

-In a world of memes I dont mind a little back and forth, plenty of AF ones for me to use 

I think thats my issue now is my whole routine changed (work stress, no gym etc etc) not used to being at my desk so much is just effecting everything and never had to do anything because it was never an issue. Really need to stay on top of my stretching.

[GolfSpy AFG]

2 minutes ago, Lacassem said:

 

Really need to stay on top of my stretching.

Yeah, this could go back and forth all day, so let's not.

I think you answered your own question correctly, anyways.

 

[GolfSpy_SHARK]

45 minutes ago, RickyBobby_PR said:

Google athlean-x hamstring stretches. He has a few videos on stretches as well as somethings to do before you start stretching hamstrings

Well I already found one I can do at my desk! first 1:30 thanks for the recommendation (not the moving around either he has one on here while youre at your desk sitting)

[RickyBobby_PR]

1 minute ago, Lacassem said:

Well I already found one I can do at my desk! first 1:30 thanks for the recommendation (not the moving around either he has one on here while youre at your desk sitting)

Your welcome. Jeff is a wealth of knowledge and being a PT as well as strength coach he comes at everything worth both sides in mind. 

[jddaigneault]

If you’re struggling with low back pain, look up the Mackenzie Method. It works really well. Do that in concert with this. https://crossoversymmetry.com/hip-and-core/?gclid=CjwKCAjwztL2BRATEiwAvnALclJmjhHRyKF8V7qH0MaajW-Zkiwx0COlymmc83bs9J4d5n71Pc8izRoCJNsQAvD_BwE

When I stick to these it helps a lot with low back pain!

[stj51]

11 hours ago, Lacassem said:

Hey all,

I have always been somewhat limber but recent years have been struggling to keep my lower body flexible. Starting to effect my lower back and have been really working on posture and making sure my hamstrings are stretched out daily. Recently my lower back has really been effected and its fine once I stretch or add some heat but a few hours later right back to its old ways.

I have been trying different stretches but wanted to see if anyone has some input that has maybe worked for them.

Look into the book "Becoming a Supple Leopard" by Kelly Starrett, great mobility for the whole body 

[The Sandman]

If you have a foam roller and a lacrosse ball or baseball you can do a lot of soft tissue mobilization. Joe Defranco has his agile 8 and agile 13 available for free on YouTube that is a lot of core and posterior chain work. Sometimes hamstring tightness is a compensatory thing from issues in the psoas and IT Band...work them all out and be diligent about the soft tissue release.

[BMart519]

I'm in the same boat with the gym closures (just re-opened last week) and sitting working from home. It's important to address the areas above and below the area of discomfort, for back issues hamstrings are often a problem especially for desk jockeys. Ensure to spend time on the hip flexors as those stay folded up while sitting and pull the pelvis forward when tight which adds excessive curvature to the lower spine. 

If you don't have access to weights, even single leg deadlifts and bodyweight squats are helpful to "wake up" your lower body. Getting back into weighted deadlifts is important for the erector spinae and posterior chain.