One of the most notable problems i have i forgot to mention is my upper back including the upper middle, rhomboids Shoulders and yes up to my neck. Would exercises having to do with “protective tension” solutions be my saving grace or does my description suggest i have a more advanced diagnosis in which stretching might not help? And when I attempt to touch my toes my hamstrings actually seem looser than when I was stretching them 10 times per day. Shortly after, I experienced this knife like stabbing pains running on my hamstring and worsens at nights which hurts so bad I would cry myself to sleep. A standing hamstring stretch with neutral spine. There always appears to be a bend in my knees. The following 2 hamstring stretches are great because they are effective and safe for your spine. with my kids, but can’t stand for long periods of time without the sciatic nerve issue/muscle tightness down my leg. Sit on the floor with your legs straight and a foam roller under your thighs. Aching, radiating pain all throughout my pelvic region, into my lower back slightly, and down my legs. 2 – protective tension coming from disc. Even a low grade tear can leave a runner sidelined for weeks, even months. Since the symptoms/ pain has started my hamstrings are horrible. “Plus, it takes time to get a sense for how hard you need to push yourself to optimize results without getting sore.”. Stand with your feet about hip-width apart, feet parallel, with your hands on your hips. I’ve been doing hamstring stretches for a few months, and apart from the initial improvement in range of motion (I can barely touch the ground with my fingers when bending forward, before I wasn’t even close), and ease of pain after doing the stretches, the pain always comes back. L5-S1). Could this be based on a “squished nerve” or some such thing? A few months ago I had an extensive abdominal surgery and developed low back discomfort and sacral pain during the recovery. “A pulled hamstring is a different beast,” says Thieme. Maybe what you’ve been told is Carpal Tunnel isn’t actually Carpal Tunnel! Let me know how I can support you. We’re going to do one part of the hamstring stretch test. Then yes, you’re looking for gaps OR for how much of the pencil is flat against the back. It’s not really going horizontally or vertically. Hi, I recently started stretching in the morning as I felt guilty of not exercising. I have a constant pain in the left hamstring which is radiating towards my calf sometimes. I have the world’s tightest legs. Ive passed test 1 and 2 and im already pretty mobile, doing yoga for over a year already and stuff. The acupuncturist says most people my age (48) have herniated discs, it’s more the tight muscles that you need to fix that are pushing on the nerve. (I work sitting down all day so was very stiff when getting up.) This requires you to rest your foot on a bench, chair, ottoman, stool or step. The tigthness is your body protecting itself. Good awareness you have. Had to use crutches for the next two days. Hamstring strains are unfortunately one of the most common running injuries. My hips and hamstrings have been so painful when I lay down at night. I can literally put a finger on each side of my hips parallel to one another, and you can see one side is higher than the other. Also is there any advice you can give my about my neck and back pain? I assume you did the hamstring stretch test and the pencil test and you passed both according to the standards we set in this post. Just because MRI is clean doesn’t mean you don’t have disc pushing on a nerve. If you’re experiencing sore hamstrings, there are a couple of possible causes. I noticed in the past that this seems to “get at” the sciatic nerve pain from a different angle. Any help is greatly appreciated! Read on to learn the differences between both. Runner’s Lunge: Runner’s lunges are go-to stretches for tight hamstrings, hips, hip flexors, and groin, but they also provide the opportunity to work a good stretch … That’s why this looks more like a disc than it does sciatic nerve entrapment at the butt or hamstrings. This is an occasion where “tight” hamstrings is too simple. In order to figure out where, I recommend you find a reputable adhesion-removal provider to fix this. You could try doing 1,000 repetitions of the cat-cow per day, but I’ve never seen someone gain this range of motion back in the low back with stretching. I got an epidural about a month later after being in so much pain for the month with radiating pain down my left leg and foot. If you told me you were going to do surgery first, I would understand that reasoning. After watching your video, I’m thinking it’s really not a tight hamstring, but just the hamstring trying to protect the nerve. Better to nip this in the bud now then deal with it for the rest of your life. I also thought to mention that the original injury occured after taking a supplement called “football” that contained Human Growth Hormone, and I’ve always blamed the injury on that. I related to this article more than any other that I’ve read… and I’m well aware of my need to avoid any hip hinging exercises, such as kettlebell swings, good mornings and etc… they even seize up with some core work and hip bridges. While the HGH probably didn’t help, it’s not likely to be the cause of your pains. Thanks again for the help and information, I appreciate you taking time out of your day to write back. Also, if you can’t walk the day after a workout due to DOMS, think about decreasing your reps or weights for next time. If you’re experiencing severe and/or debilitating pain, don’t take any chances. If that’s correct, there’s usually a common denominator responsible for both hamstrings (or two muscles) getting tight and it’s most probably that your low back is on the brink of pain. Sore hamstrings can be a symptom of delayed-onset muscle soreness. I am hyperflexible except for that one area. never even broke a bone before. I did the pencil test and look good in that area. I’ve been stretching my hamstrings, IT bands, and inner thighs and the knee pain has gone away. I know these issues are from poor lifestyle choices mostly if not completely, because i havent had any notable injuries growing up. I thought I’d heard of every type of therapy, but adhesion concept is new to me. Although if they didn’t say anything on the report, that’s a better sign that there isn’t severe damage. Search “Barefoot Rehab Pencil Test” and see how bad your range is. Any thoughts? How to Treat and Prevent Tight Hamstrings Stretches to loosen tight hamstrings. Tell your friend to go get his favorite pencil. It’s not rude Filip. Core work and hip bridges ARE loading your low back (esp. It’s lined up vertically over your lower spine and we’re looking for gaps underneath? Is this because ive lost muscle in these areas? Stretch your hamstrings by lying on your back, extending one leg straight up in the air, and gently drawing your toes... 3. What’s the deeper cause of your tight hamstrings? You don’t have a low back issue. I need a video of the HST and a picture of the PT. Check out this bodybuilder. You might be wondering: How do I know the difference between sore hamstrings from DOMS and a muscle pull or strain? Fitness experts explain the relationship between your hamstrings and lower back pain, and how to work on the hammies to prevent the aches. I know I’ve been too sedentary with ailments but this is too much. This will tell you how badly you would need this type of doctor. Tight hamstrings are uncomfortable, so we start stretching and stretching and….well that doesn’t fix the issue, but it can lead us straight in to an injury! Not worth it. But today my arches hurt for no apparent reason and they’ve been better for a couple of weeks before now. I get a monthly massage and started seeing a chiropractor for a few months every week. It had 16mm of movement, so they fused me. Go to integrativediagnosis.com and click “find a provider” to see if someone is near you. If you’re sitting too much and that causes your symptoms, then you need to either NOT sit or sit better respecting the Sit-Slide-Lean Rule. Consult a medical professional to get a definitive diagnosis. One of the most common culprits for sore hamstrings is delayed onset muscle soreness. He does 99% of his normal activities. Or is there any larger flat spot? If you’re interested in learning more about a story, you may find clickable links to the sources within the article or below in the source section. If it were that simple, the tightness would’ve gone away by now. A. If the hamstrings are “TIGHT”, It’s most likely because they’re “contracting” to protect the inflamed disc. My day to day life has significantly improved, but I still get aggravating moments sometimes and I still can’t be extemely physical as I once was. The acupuncture results were decent, but for $80 a visit, I’d almost rather have a pissed off hamstring. My hamstrings have always been tight, but, they seem way worse since this started one week ago. Have your friend put the pencil right on the midline of your low back. Hi Susan, I’d have them stop. Where do you live? Certain lumbar discs refer to the hamstrings. 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