Low Back Pain, Sciatica & the Hamstring Muscles

Muscles play a crucial part in the normal functioning of the lower back & Sciatic Nerve. If any of the muscles in this area become too tight or too weak, they have the potential to cause pain. This is typically referred to as muscle imbalance. The Hamstring muscles are a common culprit for this and it is usually tightness which is the problem.

In a similar vein to which I have mentioned in an article on the Piriformis muscle, tight hamstring muscles can also have an influence over the Low Back, Sacro-Iliac joint and Sciatic Nerve.

With regards to the Lower Back, the Hamstring muscles are attached to the bottom of the pelvis, in a similar area to the bony points you sit on. If this muscle is tight, it will pull on the bottom of the pelvis and encourage it to rotate backwards. If there is also tightness around the low back itself, this backwards rotation movement will be resisted by the back and therefore the increased stress will be taken up in and around the bottom of the Low Back or the Sacro-Iliac Joint. This increased stress is likely to lead to low back pain.

Alternatively, if there is no particular tightness about the lower back and maybe even some weakness, the increased pull resulting from the tight hamstrings may well encourage the lower back to flex too much, this time potentially leading to Low Back Pain as opposed to Sacro-Iliac pain. Either way, Low Back Pain can occur as a result of tight hamstring muscles.

It is slightly different as far as Sciatica is concerned. The sciatic nerve is formed from 5 nerve roots which leave the lower back from the lumbar spine and sacrum. As it does this, the sciatic nerve passes through the buttock region and down the back of the leg to the back of the knee. As it passes down the back of the leg, the sciatic nerve also passes through the hamstring muscles. Consequently, if the Hamstrings are tight, they can place increased stress upon the sciatic nerve, leading to pain.

In either case, the aim of treatment is to gently stretch the Hamstring muscles in order to relieve the stress being placed across the Low Back, Sacro Iliac Joint or Sciatic Nerve.

There are numerous ways of stretching the hamstring muscles. I shall now describe a very gentle way of stretching them. Only when you feel that this stretch is too easy, should you consider progressing on with more aggressive stretches.

While lying on your back with your knees bent, gently hold behind the knee of the side to be stretched and pull your knee towards your chest, stopping when your knee is pointing directly up towards the ceiling.

When in this position, gently straighten the same knee so that your lower leg begins to point towards the ceiling as well.

NB If your Hamstrings are tight, you will not be able to get your foot to point towards the ceiling!

As you are doing this, stop as soon as you begin to feel a stretching sensation at the back of your leg.

Hold: approximately 20 – 30 seconds.

Repeat: 2 – 3 times.

Repeat: 2 – 3 times per day.

As you begin to gently stretch the hamstring muscle it will become more supple. This will result in tension being taken from the Lower Back, Sacro-Iliac Joint and Hamstring muscles, which in turn will encourage correct function of these two areas and therefore healing will take place. As a result, your pain will begin to resolve.

Be careful when performing this stretch, as it is important you do not allow your back to flatten too much into the floor / surface you are lying on. A simple way to prevent this is to keep your low back in a neutral position and then gently tighten your abdominal muscles. These muscles play an important role with regards to stability of the lower back and associated structures, and therefore by gently working these while performing this exercise, you will be helping to provide your lower back and pelvis with more stability as well.

It is unlikely, although not impossible, that your Low Back Pain will resolve as a result of performing Hamstring stretches alone. The chances are you may need to perform one or two other exercises as well, be they stretching or strengthening exercises.

Paul Boxcer – Bsc (Hons) Physiotherapist, has over 10 years experience of treating people in pain. During this time and especially over the last few years, he has concentrated his treatment on those suffering with Low Back Pain & Sciatica.

Following years of analysis of different treatment procedures (http://expertbackcare.com) his belief is that our own body has an innate desire to heal itself, no matter what the injury. When someone suffers from Low Back Pain it is no different.

By ensuring the body is given the correct conditions to heal itself, conditions such as Low Back Pain & Sciatica can be resolved just as easily as a twisted ankle or pulled muscle…

Knowing what to and not to do, is the crucial element.

His book “Free Yourself of Back Pain & Sciatica” not only explains everything you need to know in order to allow the body to heal itself, but also ensures the risk of subsequent episodes is kept to an absolute minimum. Subscribe NOW to his FREE Course and begin curing your pain STRAIGHT AWAY.

Author: Paul Boxcer
Article Source: EzineArticles.com
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