One of the most common cause that you experience low back pain is because of tightness in the hamstring muscle. The Hamstring is located just at the back of your thigh. There are 3 ways to perform Hamstring Stretch.
1. Stretch in a Long Sitting Position
A. Start in a long sitting position.
B. All you have to do is bend your trunk and try to reach your toes.
C. In this position, you will feel a stretch in your hamstring muscle. Perform this for 5 times and while stretching hold for 10-15 seconds.
2. Stretch while Lying in your back
A. In this position, you lie on your back.
B. Then try to reach your leg up with your knee remain straight until you feel the stretch. You can either use elastic band or towel to help pull your leg toward you.
C. Perform this for 10 seconds hold for 5 times.
3. Stretch while Standing
A. Another way to stretch your Hamstring is in standing position, you will need either a chair or table to help you stretch the muscle.
B. If you want to stretch your right hamstring, raise your right leg and bring it to the table or chair, so it will provide support by allowing the table to hold the leg in this position. Make sure the knee remain straight and it must not be bend
C. After you achieved this position, bend your trunk down like as if your trying to reach your leg. In here you will feel the stretch.
D. Try to perform this for 5 times and hold it for 10 seconds.
If you will like to know more on how to perform hamstring stretch while standing. You can view the 3rd Video below, as this will help you visualize on how to stretch the hamstring.
In addition to what I have mentioned, there are also other alternate ways to perform Hamstring Stretch but one way another, it is still the same effect. And Please remember, they are all obtained from Youtube and I don’t own them, I just want to share it with you, so that it can give you some ideas.