Hamstring Stretch for Back Pain? Do This First
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Will stretching your hamstrings actually help with your low back pain, or are you just wasting your time?
The truth is — it depends. Before you spend time stretching, you should first find out if tight hamstrings are really the issue. In this article, I’ll show you a simple test you can do at home and then share two safe stretches if you actually need them.
Why Hamstrings Matter for Back Pain
Every time you bend forward to pick something up, your hamstrings have to lengthen. Since they attach at your pelvis, tight hamstrings can tilt your pelvis into a position that makes it harder to bend from your hips.
When that happens, you’re forced to round your low back instead, which puts extra stress on your spine. That’s the exact opposite of what you want when you’re struggling with back pain.
But here’s the key: you don’t want to blindly stretch your hamstrings if they’re not tight. If they aren’t limiting your movement, stretching won’t help your back pain.
Step 1: Test Your Hamstrings
Here’s how to find out if you actually need to stretch:
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Lie flat on your back with both legs straight.
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Keep one leg on the ground.
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Using a belt, towel, or sheet, slowly raise the other leg toward the ceiling with the knee straight.
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Stop the test if:
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Your knee starts to bend
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Your resting leg begins to lift off the surface
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Discomfort behind your leg limits the motion
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If you can raise your leg to about 80 degrees of hip flexion (close to a 90° angle), then you don’t need to stretch your hamstrings — stretching won’t likely help with your back pain.
If your leg is much lower (50–60°), then yes — stretching your hamstrings could make a real difference.
👉 The further you are from 80°, the more likely hamstring stretching will help your back pain.
Two Hamstring Stretches to Try
If your test shows your hamstrings are tight, here are two safe ways to stretch them:
1. Supine Hamstring Stretch
This one mimics the test.
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Lie on your back with both legs straight.
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Wrap a towel, sheet, or belt around one foot.
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Slowly raise that leg toward the ceiling, knee straight.
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Stop at a gentle stretch in the back of your thigh.
✅ Avoid forcing the stretch or letting your back round.
2. Seated Hamstring Stretch
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Sit tall on the edge of a chair or bench.
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Place one heel out in front with the knee straight.
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Hinge forward at the hips (not by rounding your back).
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Keep your chest lifted as you lean forward until you feel the stretch.
👉 The goal isn’t to touch your toes — it’s to get a targeted stretch without stressing your spine.
Key Takeaway
Hamstring stretching can help with back pain — but only if your hamstrings are tight.
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Test first.
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If you’re near 80°, don’t waste your time.
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If you’re limited, these two stretches can help reduce stress on your spine.
Next Step for Back Pain Relief
If you’re looking for a good starting point to take control of your low back pain, check out my free mini course. It teaches you four simple techniques you can start using today to move with less pain.
👉 Click here to get the free mini course
About the Author
Dr. Matt Harris, DPT, MS, is a Doctor of Physical Therapy with 18+ years of experience helping people with spinal conditions. He provides straight-to-the-point back pain solutions — from recovery to lifelong lifting. No fluff. Just spine-safe training you can trust.
Having lived through his own back injuries and guided thousands of patients, Matt knows what it takes to go from pain and setbacks back to safe, confident training.
📩 Start your own recovery journey today: Get the free mini-course here.
FAQ Section
1. Do tight hamstrings cause back pain?
Yes. Tight hamstrings can pull your pelvis into a position that forces your spine to round when you bend, adding stress to your low back.
2. Should I always stretch my hamstrings if I have back pain?
No. If your hamstrings aren’t actually tight, stretching won’t help your back pain. Always test first.
3. What is the normal hamstring flexibility range?
Ideally, you should be able to lift your leg to about 80 degrees without your knee bending or your other leg lifting.
4. What’s the best hamstring stretch for back pain?
The supine hamstring stretch and the seated hamstring stretch are both safe and effective if your test shows limited flexibility.
