Scoliosis is a condition where the spine curves abnormally, which can lead to discomfort, pain, and affect your quality of life if not properly managed. Many people living with this condition also experience other associated muscular discomforts, especially in the lumbar region and thighs. Implementing a focused routine of hamstring exercises can be key to relieving pain, improving your posture, and promoting overall back health.
In this article, we present an innovative approach that also includes the benefits of working complementary muscle groups, such as the hamstrings, which are fundamental for movement and bodily stability.
How Does Scoliosis Affect the Hamstrings?
The abnormal curvature of the spine can create imbalances in muscle tension, causing certain muscles to become overworked. The hamstrings are a clear example, as they often tighten and lose flexibility in people with scoliosis. This tension frequently results in hamstring pain, which affects mobility and worsens poor posture.
Hamstring injury symptoms in patients with scoliosis are commonly seen as:
- Sharp or acute pain in the back of the thigh
- A feeling of stiffness or an inability to fully bend the leg
- Difficulty walking long distances
- Muscle spasms, especially after physical activity
Recognising these hamstring injury symptoms is crucial for timely intervention and avoiding further complications.
The Importance of Stretching Exercises
The therapeutic approach to scoliosis goes beyond simply working on the spine. Combining hamstring exercises with active and postural movements helps to release tension, improve your range of movement, and reduce general pain. This holistic approach supports hamstring tear recovery and prevents worsened contractures.
Hamstring Home Workout for Scoliosis
There are simple, effective, and safe exercises you can perform from the comfort of your home to keep your legs flexible and take care of your spine. Below, we recommend a hamstring home workout routine put together by our professionals at FisioSport.
Effective Exercise Routine to Relieve Scoliosis Pain
1. Supine hamstring stretch
How to do it:
Lie on your back with one leg extended and the other bent. Raise the extended leg until you feel a gentle stretch along the back of your thigh. Hold for 20–30 seconds and then switch legs.
Benefits:
Reduces hamstring pain and improves pelvic mobility, aiding postural alignment.
2. Seated trunk flexion
How to do it:
Sit on the floor with both legs extended. Lean forward from the hips (not the back) and try to reach your toes.
Benefits:
Helps release tension in the spine and hamstrings. It is one of the best hamstring home workout options for people with scoliosis.
3. Glute bridge
How to do it:
Lying on your back, bend your knees with your feet flat on the floor. Lift your pelvis, squeezing your glutes and the muscles at the back of your legs. Hold for five seconds, then lower with control.
Benefits:
This strengthens the lower back muscles and hamstrings, assisting in hamstring tear recovery and reducing pain associated with scoliosis.
4. Cat-cow pose
How to do it:
On all fours, arch your back upwards (cat) and then drop it downwards (cow).
Benefits:
Promotes spinal mobility, relieving tension both in the spine and the sides of your legs.
5. Low lunge with hamstring stretch
How to do it:
Step forward with one leg and lower your back knee to the floor. Place your hands on the floor and gently stretch the front leg, pulling your toes up.
Benefits:
Improves hamstring flexibility and helps keep the pelvis aligned, a key factor for those with scoliosis.
Prevention and Recovery: Don’t Do It Alone!
Carrying out hamstring exercises and spinal routines without appropriate supervision can be risky, especially if you already experience hamstring injury symptoms or acute pain. For this reason, it’s essential to see professionals who can guide you through your improvement process.
At FisioSport, we understand the complexity of scoliosis and its associated muscular injuries. Our team of certified physiotherapists and trainers is ready to design a personalised plan according to your needs, combining manual therapies, corrective exercises, and recommendations for your daily routine.
When to See a Physiotherapist
You should seek professional attention if:
- The pain does not improve with rest or stretching
- You experience severe weakness or loss of sensation
- There is a history of hamstring tears and the pain persists for weeks
- You have difficulty walking or maintaining balance
Don’t let discomfort limit you. Working with an expert guarantees you safe and accelerated progress in your recovery.
Additional Advice for a Holistic Approach
- Maintain a healthy weight to reduce pressure on your spine and lower limbs
- Do not ignore hamstring pain or frequent muscle spasms—they may be signs of imbalances that need attention
- Alternate strength and flexibility routines
- Prioritise rest and hydration for better hamstring tear recovery
Take the Next Step: Book Your Appointment at FisioSport!
The journey towards a pain-free life begins with informed steps and professional support. At FisioSport, we’re ready to help you achieve your goals, relieve your discomfort, and improve your posture today.
Book your appointment and let us guide you with a specialised programme that includes the best hamstring exercises, prevention of muscle injuries, and specific strategies for managing scoliosis. Discover what your body can achieve with the backing of a committed team!
To book your initial assessment, visit fisiosport.co.uk or contact us through our social media channels. Your wellbeing is just a click away!