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Hamstring Injuries & Back Pain: Why Stretching & Mobility Can Help

Updated: Oct 6


Tight hamstrings and minor injuries can often contribute to recurring low back pain, decreased running performance, or reduced mobility. At Body Fit Physiotherapy in North Adelaide, we specialise in rehabilitating these common issues through targeted stretches, mobility strategies, and strengthening programs.


Below, you'll find an expert video demonstrations various stretches to help improve hamstring range and flexibility


1. Why Hamstring Tightness Matters


  • Tight hamstrings alter pelvic tilt and loading on the lumbar spine, potentially leading to discomfort in both the back and legs.

  • It’s especially common in runners, people who sit at desks a lot, and those who perform repetitive leg movements.


2. Hamstring Stretch Routine for Tightness & Mobility



This routine demonstrates mobility-based stretches designed to:


  • Increase flexibility of the hamstrings

  • Improve neurodynamic gliding through the posterior chain

  • Enhance pelvic control and reduce lumbar compensations


3. Strength & Movement Fixes to Prevent Reinjury


After restoring flexibility and control, the next step involves strengthening:


  • Eccentric hamstring work (e.g., Nordic lowers, bridging)

  • Glute activation exercises to support pelvic control

  • Pelvic and core stability movements to align the spine during load


4. How Body Fit Physiotherapy Supports Your Recovery


At our North Adelaide location, your rehab process includes:


  • Hands-on assessment and diagnosis

  • Clinically tailored mobility and taping strategies

  • Strength-based rehab in our onsite gym

  • Clinical Pilates and movement retraining when necessary


5. When to Book a Physio Session


If:


  • You feel pulling or tightness in your hamstring during walking, running, or bending

  • Your lower back pain is recurring 

  • You’ve tried self-stretching without meaningful improvement


…it’s time for a personalised assessment to address muscle imbalances, movement faults, and load management.


6. Get Expert Help from Body Fit Physiotherapy

Our evidence-based treatment includes mobility exercises, taping support, strength rehab, and long-term injury prevention strategies.


📍 Serving North Adelaide, Prospect, Walkerville & Medindie




References

  • O’Sullivan et al. (2016). Movement-based therapies vs rest in musculoskeletal conditions

  • Silbernagel et al. (2007). Eccentric loading for tendon health and rehab



 
 
 

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The information contained within this website is not intended to be a substitute for professional medical advice, diagnosis or treatment in any manner. Body Fit makes every effort to ensure the quality of information available on this website, however, before relying on the information on the website the user should carefully evaluate its accuracy, currency, completeness and relevance for their purposes and should obtain appropriate professional advice relevant to their particular personal circumstances. Body Fit advise that you should always seek the advice of your physiotherapist, doctor or other qualified health provider with respect to any questions regarding any medical condition. The website may contain hyperlinks to external websites, which are not maintained by, or related to, Body Fit. Hyperlinks to such sites are provided as a service to readers, and while care is taken in selecting external websites, it is the responsibility of the reader to make their decisions about the accuracy and reliability of the information contained in the external website. Hyperlinks to any external websites do no imply endorsement by Body Fit. Body Fit does not accept any liability for any injury, loss or damage incurred by the use or reliance on the information provided in this website.

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