Hamstring Stretch A
Lower back pain can make a person miserable. Those who suffer from it know.
If you are one of those unfortunate majority, you must have tried many forms of treatments or therapies. You would also have received much well-intentioned advice from well meaning friends and even from strangers who have noticed you wincing in pain.
Well, here is another well-meaning tip. Through experimenting with the many exercises and postures, I have found that stretching the hamstring muscles helps.
The image at the beginning of this write is the hamstring stretch referred to. The hamstring is that muscle at the back of our thighs that go all the way from the back of the knees to the pelvis. It is a big and strong muscle and one of the work it does is provide stability to the pelvic area.
When the hamstring is cold, it contracts and over a prolonged period of time, it may not relax and release. When this happens, lower back muscle comes into action and if they are weak, pain is the result.
How and when to stretch? The best is to sit on the floor as shown in the picture A. Lean forward towards the out-stretched leg until the tension is felt at the back of the thigh. That is the hamstring stretching. If there is no stretch try leaning away or twisting your torso.
Hamstring Stretch B
Posture B works better for me. The trick to get that stretch feeling is to maintain your torso erect. By maintaining the torso erect, the hamstring is stretched rather than the back muscles.
Hold the stretch for at least 30 seconds. Release the stretch slowly to allow the muscle to contract gently. Stretch one leg and then the other. Important to remember not to do bouncing or pumping motions as you stretch. We often see people do this and it is incorrect. Bouncing only makes the muscle contract some more.
This stretching can be done at anytime. I have found that a good morning stretch is most effective inn having a less painful day. When we sleep,the heart works less and the blood supply to our muscles are not so good which explains why we often feel stiffer in the mornings.
It is also recommended to do this stretch after walking or exercise as it helps to make the hamstring limber. The sports people call this warming down.
Try it and see if it works. If you have other suggestions, I will be the first to want to know. Anything that helps me get this pain off my back is very welcome.
