Cause of Lower Back Pain: Tight Hamstrings

Website design By BotEap.comThe hamstrings and lower back are connected by the pelvis. The hamstring is made up of tendons and three muscles that run from the back of the knee to the back of the pelvis; this network is responsible for bending the knee behind the midline of the body when the hip is extended (such as when running or walking). Through the connection of the hip, tight hamstrings can cause lower back pain.

Website design By BotEap.comWhen a muscle is tight, its length shortens. This can happen in several ways. Overusing the hamstring without stretching it can cause it to become chronically tight. This is often accompanied by weakness of the quadriceps and hip flexors, such as the psoas, as the hamstrings do not relax and do not allow them to work. Lack of stretching and exercising in a balanced way can lead to this muscle imbalance. On the other hand, the opposite imbalance can cause the hamstring to tighten. If the hip flexors and quads are too tight, the hamstrings will stretch and become weak. Weak muscles can quickly experience fatigue due to their lack of strength. Tired muscles have a hard time relaxing. If a weak hamstring doesn’t relax when the quadriceps contracts, it can be torn or pulled. This is a very common type of injury, especially in athletes.

Website design By BotEap.comMuscles work like a kind of pulley system; if they are not balanced in length, strength, and flexibility, then any number of structures within the body can become misaligned. The hamstrings and hip extensors are closely related; if one is tight, the other is bound to be too. If these are tight, the muscles that perform the opposite functions (hip flexors and knee extensors (quads)) will be weak and lengthened. The muscles of the upper legs and hips are a crucial part of pelvic stabilization. Since the pelvis is the foundation of the spine, pelvic stabilization is the foundation of spinal stabilization.

Website design By BotEap.comShortened and tight hamstrings exert a downward pull on the pelvis. Since the quads and hip flexors are long and weak, they cannot balance this force with an equal pull in the opposite direction. As the pelvis is pulled down into the back, the lower back loses its natural arch (called a lordosis). As the spine is forced to flatten, the discs between the vertebrae experience increased pressure in the front, possibly leading to early disc degeneration.

Website design By BotEap.comThe lower back muscles are also tight from tight hamstrings. The correct way to lean forward is at the hip joints. However, when the pelvis is pulled back, it must bend from the lower back. This type of work is not natural for the lower back muscles and can lead to chronic strain.

Website design By BotEap.comDue to the compensatory tendencies of tight muscles, it is necessary to loosen them before attempting to exercise. While stretching is a good way to restore length and flexibility to tight muscles, a technique called automyofascial release (SMR) is more effective and the best first step of treatment for tight hamstrings. In this technique, you use a dense foam roller to compress and loosen the hamstring, effectively shutting it down so other muscles can start working. See this hamstring SMR video for a better idea: http://www.youtube.com/watch?v=TNm79lJLyz0. As with any form of exercise for back pain, it’s best to be trained in proper technique by a physical therapist.

Website design By BotEap.comOnce the hamstrings have been neutralized, you can move on to developing the quadriceps and hip flexor muscles, which will help stabilize the pelvis. Consult a physical therapist to make sure your exercise plan doesn’t create the same or another painful imbalance. Educating yourself on how your muscles work together will help protect you from back pain.