Weak hamstrings: cause of back pain

Weak hamstrings: cause of back pain

Tight, inflexible hamstrings receive a lot of attention as a cause of back pain, but weak hamstrings can also be the cause. The Achilles tendon is made up of three muscles that run from the pelvis to the knee in the back of the thigh. These muscles are used to facilitate bending of the knee behind the midline of the body while the hip is extended, such as when running or walking. The group also helps keep the knee aligned.

Tight quadriceps and weak hamstrings are a common muscle imbalance. We tend to use our quads more in everyday life, and many popular gym exercises emphasize isolated quad development. There are two ways weak hamstrings can cause back pain.

1. Biomechanical

Hamstrings work with the quadriceps to stabilize movements of the knee and pelvis. This requires that the muscles be equal in strength, length and flexibility. When the hamstrings are weaker than the quadriceps, the pulley system formed by the muscles is disrupted. The narrower, shorter quadriceps pulls forward at the pelvis and downward at the knee because the hamstrings are too weak to provide a compensatory pull.

As the pelvis is pulled forward, the lower back arches inward. This is called lumbar hyperextension. Tight hip flexors and erector spinae muscles in the lower back often accompany weak hamstrings due to this posture change. When the vertebral angles in the spine change, pressure on the back of the discs increases, which can lead to premature disc wear, bulging, or herniation. These disc changes can cause sciatica.

2. Fatigue

Weak hamstrings can quickly become tight hamstrings. Weak muscles tire quickly due to lack of strength, and tired muscles contract to protect themselves from further use. This violent tightening of the muscle creates a ripe situation for strain; The quadriceps activates before the Achilles tendon has recovered and lengthened. This can result in a pulled, strained, or torn Achilles tendon.

When the Achilles tendon is injured, the body naturally compensates by using other muscles nearby to do the work that the hamstrings normally do. The muscles of the lower back can be brought into action when the leg is moved, although this action is outside the scope of natural tasks. The muscles in the back and hips that balance the hamstrings can become sore and tight.

Signs of hamstring weakness

There are some symptoms that point to hamstrings as a cause of back pain. If your hamstrings are weaker than your quadriceps, you may notice that your butt sticks out and you have an exaggerated lumbar arch.

If you have localized Achilles tendon pain and lower back pain, a strained Achilles tendon is indicated.

Another sign of quadriceps and hamstring imbalance is clicking or popping of the knee when it is bent or extended.

Prevention and treatment

Hamstring weakness and injury can be prevented by implementing an exercise program that includes both strengthening and stretching of the muscle group, balanced with strengthening and stretching of the quadriceps. See http://www.youtube.com/watch?v=QGTcgPVexrI for a series of hamstring exercises. See 4 hamstring stretches at http://physicaltherapy.about.com/od/flexibilityexercises/a/hamstingstretch.htm.

Treating well-established muscle imbalance requires a combination of myofascial release and targeted movement. If your quads have been chronically tight, they need to be forced to relax and lengthen. Foam rolling at home or myofascial release by a practitioner can accomplish this. Once the quadriceps become elastic again, the hamstrings can be developed.

A pulled Achilles tendon can usually be resolved with a short rest and ice. The above steps must be taken in addition to rest and ice to prevent re-injury if a muscle imbalance is to blame.

It is important to understand that weak hamstrings can be the cause of back pain and hamstring strain. Keeping your body balanced can help relieve back pain.

Inspired by Sean Burton