Relieve Lower Back Pain with Hamstring Stretches

Your back and hamstrings are key components in your golf game, so take good care of them! Here is a stretching exercise to try below from Lely Resort’s PGA Pro, Charlie Lostracco in Naples, Florida.

Effective hamstring stretches and hamstring injury treatments are vital to the overall health and condition of the lower back muscles and to relieving lower back pain.

The lower part of the spine, or lumbar region, is where most people experience back pain. This part of the back carries the weight of the body and the muscles are prone to strain.

If you suffer from hamstring strain or lower back pain, or are seeking to prevent its occurrence, it is important to follow the information in this article. In addition, adding a few simple stretches to your fitness program will help.

Stretching Guidelines

As with most activities, there are rules and guidelines to ensure that they are safe. Stretching is no exception. Stretching can be extremely dangerous and harmful if done incorrectly. It is vital that the following guidelines be adhered to, both for safety and for maximizing the potential benefits of stretching.

  • Breathe. Don’t hold your breath. Holding your breath can raise your blood pressure if you do suffer from high blood pressure. In any event, it makes you tenser. The deeper you breathe, the more relaxed you are, and the deeper and longer you will be able to stretch.
  • Never force a stretch beyond the point of mild discomfort. Stretching tight muscles will be uncomfortable, but you should never feel any sharp or sudden pain. If you do, stop immediately. You are pushing yourself too far.
  • Be consistent. Stretching for a few minutes each day will gradually build flexibility and range of motion. This is preferable to stretching only once a week for a longer time.
  • Wear loose comfortable clothing. It’s obviously going to be difficult to stretch if your clothes are tight and are restricting your movements.
  • Time yourself and try to increase your time in each stretch by a few seconds each week. Start with 10-15 seconds and extend this by 5 seconds each week until you can hold a stretch for at least 30 seconds.

Sample Hamstring Stretches

Increasing flexibility, with regular hamstring stretches will contribute greatly to the relief of lower back pain and injury.

The following are two very effective and safe hamstring stretches:

  1. Kneel down on one knee and place your other leg straight out in front with your heel on the ground. Keep your back straight. Make sure your toes are pointing straight up and gently reach towards your toes with one hand. Use your other arm for balance. Hold this stretch for about 20 to 30 seconds andrepeat at least 2 to 3 times.
  2. Stand with one foot raised onto a chair, fence railing, or similar object. Keep your raised leg slightly bent, with your toes on the edge of the chair. Let your heel drop off the edge of the chair. Keep your back straight and gently move your chest towards your raised leg. As above, hold this stretch for about 20 to 30 seconds and repeat at least 2 to 3 times.

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