Weak Hamstrings: Cause Of Lower Back Pain
Tight, inflexible hamstrings get a lot of attention as a reason for lower back pain, but weak hamstrings can also be the source. The hamstring is actually a group of three muscles that run from your pelvis to the knee in the back of the particular thigh. These muscles are used to help the bending of the knee at the rear of the midline of the body as the hip is extended, such as whenever running or walking. The team also helps to keep the knee lined up.
Tight quadriceps and weak hamstrings are a common muscle imbalance. We tend to use our quads even more in everyday life, and many popular workouts at the gym emphasize the isolated progress quads. There are two major ways in which weak hamstrings can cause back again pain.
Hamstrings work with the particular quadriceps to stabilize movements from the knee and pelvis. This demands that the muscles are equal within strength, length and flexibility. If the hamstrings are weaker compared to quadriceps, then the pulley system created by the muscles is disrupted. The tighter, shorter quadriceps will draw downward on the pelvis in front plus upward on the knee, since the hamstrings are too weak to exert the counterbalancing pull.
When the pelvis is pulled down in front, the low back arches inward. This is known as hyper-extension of the lumbar spine. Tight hip flexors and erector spinae muscles in the lower back often go with weak hamstrings because of this postural modification. As vertebral angles change within the spine, there is an increase of stress placed on the back side of vertebral discs, which can lead to premature disk wear, bulging or herniation. These disc changes can cause sciatica.
Weak hamstrings can quickly turn into restricted hamstrings. Weak muscles tire rapidly due to their lack of strength, and exhausted muscles go into contraction to protect on their own from further use. This forcible tightening of the muscle sets up the ripe situation for strain; the particular quadriceps fire into action prior to the hamstring has recovered and extended. A pulled, strained or split hamstring can result.
When the particular hamstring is injured, the body will compensate for it by employing other close by muscles to do the work the hamstrings normally do. Lower back muscle groups may be called into action once the leg is moved, though this process is beyond its scope associated with natural duties. The muscles within the back and hips that compensate for hamstrings can become sore and strained.
Signs Of Hamstring Weakness
There are a several symptoms that point to hamstrings because the cause of back pain. If your own hamstrings are weaker than your own quadriceps, you may notice that your base sticks out and that you have an overstated lumbar arch.
If you have localised pain in the hamstring and discomfort in the lower back, then a strained hamstring is indicated.
Another sign of the quadricep/hamstring imbalance is clicking or even cracking of the knee when it is curved or straightened.
Prevention and Treatment
Hamstring weakness and injury can be avoided by pursuing an exercise regimen which includes both strengthening and stretching from the muscle group, balanced with building up and stretching of the quadriceps. See http://www.youtube.com/watch?v=QGTcgPVexrI for a number of hamstring exercises. See 4 hamstring stretches at http://physicaltherapy.about.com/od/flexibilityexercises/a/hamstingstretch.htm.
Treating a well-established muscle imbalances needs a combination of myofascial release and focused exercise. If your quads are actually chronically tight, they will need to be required to relax and re-lengthen. Foam moving at home or myofascial release carried out by a practitioner can accomplish this. Once the quadriceps have regained flexibility, the hamstrings can be developed.
A pulled hamstring can usually become resolved with a brief period of relaxation and ice. The above methods will need to be taken in addition to rest plus ice to prevent re-injury if a muscle mass imbalance is responsible for the strain.
It is essential to understand that weak hamstrings might be at the source of back pain plus hamstring strain. Keeping your body within balance will help to resolve lower back pain.