Quick Tips to Overcome Hamstring and Lower Back Pain Problems

Mon, 03/11/2014 - 17:06

Hamstring problems and lower back pain can be caused by a number of issues, though there are a couple of common causes that I am confronted with on a daily basis.

The Cause

While a major one is poor core activation to stabilise the lower back which we will cover in a future article, the one that can be addressed immediately is tight Hip Flexors - Rectus Femoris (Quads) and Iliopsoas - which, when tight, both pull on the front of the pelvis causing an Anterior Pelvic tilt. This causes a lot of discomfort in the lower back and strain on the overextended Hamstrings attached at the back of the pelvis.

We all live lives that involve a lot of sitting in classrooms, lectures, cars or offices, and this hip flexion enables the Hip Flexors to shorten. When we stand up again they begin to cause our problem. Standing for long periods of time, especially side-line watching sport, can be extremely uncomfortable or even painful. 

Immediate Remedies

  • Upon standing from a seated position stretch the hip flexors and quads.
  • If your Hamstrings feel tight, first check and stretch your Quads and Hip Flexors, The Hamstrings may be fine, just under tension.
  • Cycling is a major cause of the shortening of both hip flexors, so ensure regular stretching is a part of your preparation and recovery for all trainings. 
  • Key Points when stretching: Quads are a two joint hip flexor. They run across the knee and hip joint. Therefore it is important that the hips are forward into extension when stretching. You will feel the tension at the top of the quads, not down at the knee joint, when done correctly.

If your symptoms sound similar to those above, try these tips and stretches to try and get some immediate relief. If they work, keep them in your daily routine and you can be your own “Muscle Mechanic”!
For any further details and assistance seek advice and guidance from a Physiotherapist, and try to seek out those that work regularly with Athletes! 

Wayne Taylor "Tails"
Tails Tips

​​Follow YSN here for all kinds of awesome:

YSN on Twitter for all the latest and greatestLots of YSN photos to tag you and your mates inYSN on Instagram because sometimes you gotta be artisticYSN on Youtube for the long highlightsYSN on Vine for all your big hits and quick clips

Have your say!

Plain text

  • No HTML tags allowed.
  • Web page addresses and e-mail addresses turn into links automatically.
  • Lines and paragraphs break automatically.
Receive YSN Newsletter