Let's Talk About Hamstring Stretching

Let’s talk about hamstring stretching...

The hamstrings are a large muscle group running up the back of the thigh that attach below the knee and to the base of the pelvis. Hamstring mobility is so important because walking, core stability, and the ability to get on and off the floor all depend on the positioning of the pelvis. Tight hamstrings (caused by lots of time spent sitting) keep the pelvis in a tucked position that is not great for optimal pelvic and core health. 

There are several different ways in which the hamstrings can be stretched. The most common one we see is the forward bend.

There is more than one way to perform a forward bend, however the point of a hamstring stretch is to change the length of the hamstrings. Therefore movement should be from the pelvis and not the spine.


A compensation we commonly see for tight hamstrings is an excessive rounding of the spine (picture 1). In this scenario, the spine is being over-stretched while there is not much...

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Movement Tips to Avoid Back Pain During Pregnancy

More than two-thirds of pregnant women report low back pain and up to one-fifth report pelvic pain during pregnancy. Reports of pain tend to increase later in pregnancy and interfere with daily activities, sleep, and work. About 20% of women who experience low back or pelvic pain during pregnancy report persistent pain for up to 3 years following pregnancy.

Chronic pain is complicated and much research in recent years has revolved around the term “pain catastrophizing”. Catastrophizing is a process of becoming fixated on pain, magnifying the effects of it, feeling helpless, and expecting negative outcomes associated with pain.

Research shows that those who catastrophize are more likely to develop persistent chronic pain and disability. Women who demonstrated pain catastrophizing during their pregnancy were found to be less likely to have been active throughout their pregnancy and more likely to develop persistent pain after.

The recommendation of daily physical activity...

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Should I Get an MRI for Low Back Pain?

 

Have you considered getting an MRI as the missing piece of the puzzle in finally living a life without back pain?

Unfortunately, this is the sentiment we hear far too often from our clients living with chronic low back pain. The longer the pain continues, the more strongly you might consider an MRI as the best option. 

Imaging is recommended so often for a variety of medical conditions that we've become conditioned to believe imaging findings will finally give us an idea of what is going on and what we should do about it.

But, what if we told you all of this imaging has the potential to cause more harm than good?

Don't get us wrong, there is most definitely a time and a place where imaging is critical, but for general chronic low back pain research found starting with an MRI is often more harmful than it is helpful.

Surprised? So were the researchers who were discovering the potential harm in our healthcare system's practice of ordering imaging for every...

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What You Need to Know About Your Back Pain

Are you one of the millions of people living with chronic back pain?

Have you been told by a medical provider your pain is due to arthritis? That you have the spine of an 80 year old? Or there is nothing that can be done about your back pain?

If so, you aren't alone. And unfortunately, what is often left out of this discussion is the fact that aging of the spine is perfectly NORMAL. Yes, it's not even abnormal to start to see signs of arthritis on imaging as young as age 30! Arthritic changes within your joints does not automatically lead to chronic pain and limited quality of life. 

So, what gives and where is your back pain really coming from?

Why You Are Really More Likely to Experience Back Pain With Age

Age causes an increase low back pain for a variety of other reasons. About one in three older adults will experience low back pain. As we stated above, there are normal and expected changes in the spine that come with age include changes in posture, decrease...

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