Best Hamstring Stretches for Back Pain

Tight hamstrings don’t just affect your legs, they can also pull on the pelvis and contribute to lower back pain. By keeping hamstrings flexible, you reduce strain on the spine and improve posture. Here are the best chiropractor-approved hamstring stretches for back pain.

Top Hamstring Stretches

1. Seated Hamstring Stretch
   Sit on the edge of a chair, straighten one leg in front of you, and lean forward gently at the hips. Hold for 20–30 seconds per side.

2. Standing Hamstring Stretch
   Place one heel on a step or low bench, keep your leg straight, and hinge forward slightly. Keep your back flat and hold 20–30 seconds.

3. Lying Hamstring Stretch with Strap
   Lie on your back, loop a towel or strap around one foot, and gently pull the leg upward until you feel a stretch. Hold 20–30 seconds, then switch legs.

4. Dynamic Hamstring Stretch (Leg Swings)
   Stand tall and gently swing one leg forward and back, keeping movements controlled. This helps loosen the hamstrings before activity.

Stretching Tips

• Breathe deeply and avoid bouncing.

• Stretch daily, especially if you sit for long hours.

• Combine with posture correction and core strengthening for best results.

The Chiropractic Perspective
Chiropractors often find that hamstring tightness and lower back pain go hand in hand. Stretching helps, but adjustments ensure the spine and pelvis are moving properly too.

“When patients have tight hamstrings, it usually shows up as extra stress on the lower back. Stretching plus adjustments restores balance and prevents recurring pain.” — Dr. Saeed Hafez