Hamstrings are 2-joint muscles, which, as the name implies, and unlike most muscles of the body, means they cross over two joints. Hamstrings cross both the hip and the knee. (Another 2-joint muscle is the quadriceps, which also crosses over both hip and knee. The difference is the quadriceps are located at the front of your thigh, while the hamstrings are located in back.)
For our purposes in seeking back fitness and pain relief, we are mainly concerned with the hamstring’s relationship to the pelvis. Hamstring exercises for the knee are, for the most part, an entirely different discussion.
For many hamstring strengthening exercises, the best way to realize a benefit is to make an extra effort to keep the back of your pelvic bone dropped down. This brings the hamstring attachment, which is on the pelvis, closer to the back of the thigh. Such an approximation between the two bones may help you better engage the muscle.
And, the tendency of the exercise ball to roll can also be used to challenge your body with new moves not possible with general “land-based” strengthening exercises.
Perhaps more important, a resistance band may help you replace less efficient type motion that comes from your knee or foot (or both) with quality movement that comes from your hip. Because hip movement is often key to low back health, this kind of focus may prove fruitful to you as you exercise your way to pain relief.
