Hamstring Stretch

The hamstrings muscle group on the back of the thigh is a common problem area. Many people are seated for most of the day, which allows the entire posterior chain (erectors of the back and next, glutes, hamstrings, and calves) to tighten up and lose mobility. It is important to maintain your hamstring mobility to reduce pain in the lower back and hips. Standing hamstring stretches place extra stress on the lower back, especially when the hamstrings are tight. The lack of pelvic tilt forward causes the lower lumber region (L4-L5-S1) of the back to see even greater compressive forces which can lead to injuring the discs between vertebrae. This is why I prefer a lying variation that allows neutral spinal alignment.

https://www.youtube.com/watch?v=4BvBnc241RY