Tight hamstrings and Lower back pain

The connection is common - but it's not as simple as "tight hamstrings cause back pain"!

What we do know:

• Hamstring stiffness or tightness can change how your pelvis and lumbar spine share movement during bending and walking, that means, your body may "borrow" more motion from the lower back. (PMC)

• Stretching the hamstrings can reduce pain intensity in some low back pain populations, which evidence varies by subgroup and programme. (SAGE Journal)

What this means clinically:

If you have back pain and hamstring tightness, the best plan is rarely to "stretch only". It's usually to:

• build hip hinge patterns (so bending isn't all spine),

• strengthen posterior chain (glutes/ hamstrings) through safe ranges, and

• use stretching as a supportive tool, especially if it helps you move with less guarding. (PubMed)

Stiff hips Causes:

In Singapore, "stiff hips" often shows up with long sitting, lots of screen time, and a weekly burst of activity, which include weekend gyms and/ or sports.

Common reasons hips feel stiff:

• Reduced exposure to hip extension, this means that "you live in hip flexion" - sitting

• Low end-range strength - you system feels less secure when you lunge, squat deep or extend the hip

• General "protective tone" when tired or stressed - tightness increases when your system is under load

Again, the evidence supports that increasing range of motion (ROM) isn't only about stretching. Rather resistance training itself improves ROM, especially when performed through full range with control. (PubMed)

What can you do? - A simple 8-10 minutes, 3x/ week plan that fits real life!

If you are busy, aim for the minimum effective dose:

Step 1: "Own the range - Strength

• Romanian deadlift/ hip hinge (bodyweight or light weights): 3 x 6-10

• Spilt squat (hold support, if necessary): 3 x 6-10 each side

Step 2: "Access" the range - Optional Stretch

• Hamstring stretch or hip flexor stretch: 30 - 45 seconds after training, only if it feels good

Over weeks, this approach tends to create range of motion (ROM) that transfers to the things you actually do like stairs, running, sport, lifting and daily movements. (PubMed)