Hamstring stretch for low back pain

May 1, 2021

Long walks in this beautiful weather have provided me the opportunity to decompress, a good dose of vitamin D, and lots of fresh air! But my legs... they are tired and need some attention. Here’s one of the stretches that I’ve been doing. It helps release the hamstrings and can also relieve low back pain.

*Please consult your doctor before doing anything contained in this post.

Let's stretch

What you need: A yoga strap, towel, or belt and a doorway.

How to stretch: Lay on your back with your left leg going through the doorway, the right edge of the doorway against your right glute, and your right leg in the air at a 90 degree angle (or as close as you can). Your right leg is resting against the wall that is to the right side of the doorway. Place the middle of your strap over the ball of your right foot and the tails of the strap in each hand. Keeping both legs as straight as possible, press your right heel into the wall for 10 seconds. Then gently pull the strap until you feel a hamstring stretch. Hold the stretch for 2 seconds. Press your right heel into the wall for another 10 seconds then gently pull the straps again. This time hold the hamstring stretch for 30 seconds.

Now, with your right leg still on the wall, move your foot 1 or 2 inches to the right. Repeat the same process of pressing into the wall and stretching the hamstrings. Continuing with the right hamstring stretch, scoot to the left side of the doorway. Place your right leg on the wall to the left of the doorway (your right leg will be crossing over your body) and repeat the same pressing and stretching process.

Repeat the entire stretch for your left leg.

*Please note: I am not a doctor and this is not intended as a substitute for medical advice, diagnosis, or treatment. You agree to hold harmless Mackey Massage and Wellness, LLC for all injuries and claims that arise from your use or misuse of the content above.

Restore balance. Reduce stress.
Enhance performance.
contact us
Mackey Massage & Wellness
(404) 594-4746
Suwanee Location
Tucker Location
Inside Phenix Salon Suites
1500 Peachtree Ind. Blvd.
Suite 126
Suwanee, GA 30024
Tues: 8:00am-3:00pm
Thurs: 8:00am-3:00pm
Fri: 8:00am-3:00pm
Inside Family Chiropractic and Wellness
4500 Hugh Howell Rd.
Building 400
Tucker, GA 30084
Mon: 8:00am-7:00pm
Wed: 7:30am-3:00pm
Sun: 10:30pm-5:00pm