lower back pain and hamstring

[Overkill]

Hey guys, y'all have helped me with everything else, and i've got nothing to lose asking this: how too build up hamstring strength?

I recently realized my lower back pain was coming from weak hamstrings! So, I tried blasting my hamstrings (legend and seated leg curls) on leg day before squats and, voila, no back pain at all!

i'm trying to do the same on my deadlift day but I'm at a loss at what to do. I tried good mornings and romanian deadlifts at 135 lbs at 12 reps on a straight bar but it still hurt my lower back. (Maybe lower the weight more?) I was thinking of doing single leg RDL's and sumo deadlifts but i wanted to get some more opinions before I try. And, yes, I understand flute ham raises are prob the best but no machine to try it on and no partner to help. Do you guys have any ideas on hamstring exercises that aren't just leg curls that are easy on lower back until I build up strength?

 

[muskate]

This is one of my favourite back exercises for strengthening the entire posterior chain -> http://www.evolutionary.org/forums/...-favourite-back-exercises-give-try-34105.html

Another great exercise is the body weight lower back hyperextensions. https://www.youtube.com/watch?v=n1gh_F1PlTE

Start incorporating reverse lunges into your leg day routine. They are awesome for building strength and endurance in the hamstrings and lower back -> https://www.youtube.com/watch?v=n8q1hQMw4xE

Hamstrings are one of those muscles where there are only so many different exercises you can do for it. The main thing is to be consistent with it and focus on getting stronger in your big compound lifts like deadlifts, sumo deadlifts, straight leg deadlifts etc.

Don't neglect stretching either. Stretching also stimulates the muscle for hypertrophy. Deeply stretch out your hamstrings for 10 minutes after each workout.

 

[Jay Scott]

Stretching.... The thing that everybody knows is very beneficial, yet nobody does. Including me, haha

 

[jp4355]

I started doing these after my Hip Surgery, and found them to be Excellent for the Lower Back and Glutes and to a Lesser Extent the Hamstrings............................. JP
P.S.
Swiss Ball Leg Extensions.

https://www.youtube.com/watch?v=h69BEEiFWHI&t=2s

 

[stevesmi]

squats and lunges will work the hammies. that is actually a very common imbalance when guys have weak hamstrings.

also remember to warm up before, and stretch AFTER. do not stretch hamstrings before your workouts!

 

[Masonic Bodybuilder]

Squats would be number one for me when it comes to hammies. I would also recommend doing lower back hyperextensions. This is an easy exercise to add weight to just by holding a barbell, dumbbell, or plate.

 

[Overkill]

Guys cant say thank you enough for all your help! I'm planning to incorporate stretches twice a day, everyday: once in the morning and before bed to help. And I'm incorporating the reverse lunges to see how that goes. Also, I tried out the seal rows, and, MAN, I think these are gonna be my new favorite exercise! Tried them out today and these feel way better than any other row I've done before!