Hamstring Length and Lower Back Pain
We have all seen it and you may be a victim of it, the infamous “butt wink” on a deep squat. If you complain of low back pain after squat day, I encourage you to examine your lower back position at the bottom of your squat. If you notice a decreased lumbar curve (flat back) and posterior pelvic rotation (butt-wink), you have a flexibility issue to address.
How tight hamstrings affect your squat depth and lower back (Fig 1-2):
As you descend in your squat, the proximal hamstrings (up by your pelvis) are put on stretch.
You have reached your maximum hamstring length to eccentrically control the weight, but squat depth still hasn’t hit parallel.
Your pelvis rolls posteriorly (green box) to give you that few extra inches in your squat depth.
The neutral lumbar curve is now reduced and flattened out
The muscles of the lower back are put into overdrive to stabilize the spine and prevent you from dumping the weight.
Strain of the lower back muscles leading to pain and lower back tightness
Fig 1: Normal spinal and hip alignment with appropriate hamstring length (red line). Fig 2: Decreased lumbar lordosis due to shortened hamstrings (ble line). Picture Resource: www.liftbigeatbig.com
Here’s what you can do about it:
PNF stretch your hamstrings with a contract-relax technique. The old method of leaning into your foot propped up on a table is outdated and an invalid time-waster.
Stretch BEFORE you squat, deadlift, RDL, or lunge. I’m sure you heard not to stretch out before lifting heavy, but that guideline already assumes you have a healthy hamstring length-tension relationship.
Stretching immediately AFTER working your hamstrings will help to maintain the newly achieved length you worked so hard for.
Sitting for long periods can take a toll on your hamstring length. If you have a choice at work, stand more than you sit.
Give your lower back and hamstrings some attention with a lumbar roll to promote localized blood flow and help alleviate preexisting pain.