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Is there a link between tight hamstrings and low back pain
I stopped stretching my hamstrings last week, then at the beginning of this week I just had this horrible ache in my back. Remembering that it was mentioned somewhere that tight hamstrings and low back pain are related, I tried stretching my hamstrings. And guess what? I found that they were quite tight. Tighter than before that is. I used to be able to touch my toes (last week), now I have problems even reaching my toes.
anyone have similar experiences, or any idea if this link between tight hamstrings and low back pain is true?
I'm working my way through McGill's book, and even though he is the one commonly referred to when saying to stop stretching the hamstrings he is not so black and white with it himself:
"Depending on the athlete, tighter hamstrings can enhance performance, but also may affect injury risk. While tighter hamstrings spare the cruciate ligaments of the knee, they may cause pelvic rotations loading the back There is no set formula for perfection. Each athlete must be considered an individual."
Ultimate Back Fitness and Performance pg 209
For me ever since I stopped static stretching the hams I have lost ROM in my toe touch, but my back pain did improve (although there were other factors). But for you the effect was obviously different. On the bright side you can now cross that out as a training approach for you with confidence.
Personally I have been wondering if stretching my hamstrings statically a bit might be of benefit now that I'm addressing other hip issues. I can see how just mobility work would be great for lift execution and those with no back pain trying to move extra weight, but for me to fight pelvic tilt in my daily posture I would think static flexibility would help more.
__________________ "do what you can where you are with what you have"-Teddy Roosevelt
The link between tight hamstrings and low back pain is, as K Manley quoted from McGill, "...individual".
In one scenario, you can have tight hamstrings due to an anteriorly rotated innominate (attachment points are farther away), thus hypertonic psoas, inhibited glutes, etc, etc...correct the rotation and hamstring flexibility usually changes as well.
In another scenario, you can have tight hamstrings and a posterior rotated innominate (swayback posture), thus weak psoas, poor lumbopelvic stability and mobility, etc, etc.....
In the first scenario, not a great idea to stretch the hams unless they are still tight after correcting the rotation.
In the 2nd scenario, stretching is a great idea.
Are there stretches for the hamstrings that do not put pressure on the lower back. I have a herniated disk at L5-SI and it seems that the standard static Hamstring stretch of touching your toes would put excessive pressure on your spine as you would getting some of your flexability from your spine. How do you get less flexion from your spine while stretching your hamstrings?
Isn't swayback associated with an anterior pelvic tilt? Or did I read that wrong...
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mAtThEw,
Oftentimes, swayback is confused with lordotic lumbar posture. Swayback is similar to flatback, except swayback has more of an anterior pelvic displacement with posterior displacement of the thoracic spine (on plumb line).
I'm working my way through McGill's book, and even though he is the one commonly referred to when saying to stop stretching the hamstrings he is not so black and white with it himself:
"Depending on the athlete, tighter hamstrings can enhance performance, but also may affect injury risk. While tighter hamstrings spare the cruciate ligaments of the knee, they may cause pelvic rotations loading the back There is no set formula for perfection. Each athlete must be considered an individual."
Ultimate Back Fitness and Performance pg 209
For me ever since I stopped static stretching the hams I have lost ROM in my toe touch, but my back pain did improve (although there were other factors). But for you the effect was obviously different. On the bright side you can now cross that out as a training approach for you with confidence.
Personally I have been wondering if stretching my hamstrings statically a bit might be of benefit now that I'm addressing other hip issues. I can see how just mobility work would be great for lift execution and those with no back pain trying to move extra weight, but for me to fight pelvic tilt in my daily posture I would think static flexibility would help more.
I'm really interested in this topic too. Mike Robertson's new article Hips Don't Lie: Fixing Your Force Couples delves into it to some extent. Basically Mike says that if your back pain comes from anterior pelvic tilt that you should not be stretching your hamstrings, but that if you back pain comes from posterior pelvic tilt that statically stretching your hamstrings will help. It all depends on your pelvic alignment and everyone should design their own programs with a goal to create optimal pelvic alignment.
Is there a link between tight hamstrings and low back pain
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