Regaining hamstrings flexibility after lower back injury

[deeyala]

For anyone who's been there: how long does it take to regain your old flexibility back?
I herniated/slipped a lumbar disc 7 months ago. In the beginning I was very stiff, couldn't bend my back past 30 degrees or so.
Now all is better, but that rate with which I show improvement has pretty much plateaued for the past couple of months.

Before the injury, I was able to effortlessly place my palms on the floor with my legs standing straight, Now I can't go beyond mid-shank.
I was able to lie on my back, lift my legs until I hold them above my head, now it's painful to go beyond a right angle.

I regularly stretch my back , hamstrings and quads and the stretches were pretty effective , but I haven't been seeing any improvement lately. My doctor says it's a matter of time, but I want to hear it from someone who's already done it.

Any input is appreciated ladies

[Candice_B]

It took me about 4-5 weeks after I fully recovered from my leg injury to get my flexibility back. Best way I found was train a little everyday, 10-15minutes, rather than doing too much one day and be sore for 2 more !

What I did was :
put one leg on a table and try to touch my toes with my hands.
Both legs stiff. That exercise helped me tremendously, and breathing properly is important too.

[CEPCNC]

I know I'm not a female....but I have had extensive work on my lower back.

There was an exercise called a "pelvic tilt." Basically, my PT instructed me to lay flat on my back, hands to sides, knees slightly bent, then suck in your stomach as if you were trying to make your belly button touch the surface your back is on. This, in turn, rotates the bottom of your pelvis up and the top of your pelvis is rotated in line with your spine.

I'm not sure exactly what it was doing, per say, but it took a lot of pressure off of my lower back so I could perform the proper strength and flexibility exercises consistantly.

[guest89]

I know different injuries for different healing times... I tore ligaments in my ankle and it's extremely weak + stiff and it's been 3.5 months now.


A back injury, especially one as serious as yours might take awhile too, don't be disappointed or surprised if it's for a few more months. If I were you I'd take it VERY easy on your back, whatever exercises you do probably shouldn't strain it too hard.