Flexibility: Hamstring Stretch (Standing)

Gaining flexibility does not happen immediately. It takes time and effort to attain reasonable flexibility for good alignment and body balance. You may find that doing flexibility exercises helps to ease your pain.

How can I benefit by learning this exercise?

Hamstring muscle tightness is a common finding in people with low back pain. Stretching the hamstring muscles often provides needed flexibility for improving muscle balance around the hips, while also helping to ease pain.

How do I perform this exercise?

While standing, place the foot of the leg you intend to stretch on the edge of a step or stair. With the knee held straight, bend forward from your hips while keeping your back straight. Continue tilting forward until you feel a stretch along the back of your thigh.

How many and how often should I do this exercise?

• Sets: 1 - 2
• Repetitions: 2 - 3
• Hold: 30 seconds
• Perform: 1 - 2 times per day

Are there other recommendations I need to be aware of?

Be sure to keep your back in the neutral position as you bend forward at your hips. To reduce the vigor of the stretch, only bend forward until you feel a mild stretch along the back of your thigh.

What should I watch out for while doing this exercise?

Be aware of pain that increases either in your low back, buttock, or down the leg you are stretching. Try first to reduce the vigor of the stretch. If you still feel pain when doing the exercise, discontinue the stretch and consider doing instead the “Hamstring Stretch (Supine).”