When you bend over to pick up something you dropped on the floor do you feel tightness and/or pain in your lower back? Do you feel tightness in your back with simple daily activities, such as sitting, walking, or standing up from a chair?
You can prevent back injury and unwanted pain and tightness in your lower back by simply stretching your hamstrings daily. It literally takes 90 sec of your time 1-2 times per day to accomplish this. Here's how:
1. Pick a comfortable place to stretch such as the floor or bed.
2. Find a belt/rope/tough cord.
3. Lie on your back with both legs straight.
4. Hook the belt/rope/cord around the bottom of your foot (i.e. you can make a loop with your belt and place the loop over your forefoot).
5. While keeping your knee completely straight, lift your one leg until you feel a stretch at the back or your thigh. Your non-stretch leg should lie relaxed with your knee straight on the ground/table (or whatever surface you are stretching on).
6. Hold this stretch for 30 seconds (you can stretch as long as a minute or more if you desire). Once the 30 sec are up, relax the leg down and then repeat the same stretch 3 times.
7. Repeat on the other leg.
Congratulations!! You have just stretched your hamstrings and you are on the road to back injury prevention.
Note: If you felt a burning sensation in your back, buttock, or back of your thigh during this stretch you should consult with a physical therapist as you may have an underlying condition.
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About Me
- Dr. Sara M. Velez
- NJ, United States
- Dr. Sara M. Velez completed her graduate studies at Seton Hall University where she obtained her Doctor of Physical Therapy and Master of Science in Athletic Training. She is licensed to practice in NY and NJ. Her specialties are sports and orthopedic physical therapy and she has a particular interest in working with football players, golfers, and overhead athletes. Dr. Velez has on-field clinical experience with high school, Division I-III college, and professional level sports. Dr. Velez was a Varsity high school and college level athlete in Track & Field. She is a new mom.
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