How to Relieve Back Pain With a Simple Hamstring Stretch


I’ve noticed a theme in the reactions to the exercise in today’s video. Here’s what three different people said after trying it:

“That did the trick. My back feels so much better.” 

“That really got in there. My back feels better.”

“Wow, that was intense, but my back feels better.”

Notice the better-feeling-back theme?

The exercise you’ll learn is an active stretch for the hamstrings—the muscles that run down the back of your thighs between your pelvis and knees. 

When these muscles get tight, that tightness can be felt throughout the body, most noticeably in the lower back. 

Today’s exercise is so effective because it combines a length-tension technique with a method called flossing to get into and release the fascia that interpenetrates the hamstrings.

It requires focus, but boy-oh-boy is it effective!

All you need is a yoga strap, belt, or bath towel, and you’re good to go!

After you give it a try, I’d love to hear how it goes! Let me know in the comments below.

With love and length-tension,


P.S. If your legs feel tight all the time and you want to learn more effective ways to release and strengthen your body overall, check out the Pilates Tonic Online (PTO) membership. 

PTO is a self-paced membership that currently costs $55 a month.

With PTO membership, every month, you get:

  • Two live zoom classes + the class recording (so you never have to worry about missing a class)
  • Two new movement videos 
  • The Membership Journey to set yourself up for alignment success and get more out of every other exercise you do
  • Unlimited access to the PTO Video Library
  • Weekly emails

Learn more about Pilates Tonic Online and register…



Hi, I'm Sydney and I'm a Restorative Movement Specialist here at Pilates Tonic. My goal is to empower you with tools to connect and live in your body in new and better ways. I'm a passionate advocate for wellness through optimally aligned movement and I look forward to designing a customized alignment and movement program just for you! If you want to find out more, just give me a call at 423.702.5233, or email me at [email protected] See you in the studio!

6 Responses

  1. Hey Sydney, love this ‘requires focus’
    I usually tell my massage clients that is the everything for all pratices : Focus
    Harmstring is trick, let’s focus and enjoy more freedom on lower back !
    ❤️ With love Thanks for sharing 😊

  2. Hello Sydney
    I always enjoy your unambiguous instructions. This one for me with tight calves and hamstrings left my legs lying heavier on the floor with more awareness of sit bones success I think!

  3. Sydney, this stretch is great. Much more effective than the way I was doing it. continue to enjoy and learn from your videos

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