A deep ache right where you sit, at the bony point at the bottom of your buttock. It builds through long meetings and car journeys, and sometimes catches when you bend forward or walk briskly. Hamstring tendon pain can be stubborn, but understanding it, and building strength gradually, can help you sit and move more comfortably.

What hamstring tendon pain is

Your hamstrings are the muscles at the back of your thigh. At the top, they attach to your sitting bone through a strong tendon. This tendon works hard when you bend forward, climb stairs, walk quickly or run.

Hamstring tendon pain means this tendon has become sensitive. You may feel a deep ache at your sitting bone, sometimes spreading a little way down the back of your thigh. It often develops after a change in activity, like more running, hill walking, lunges or long hours sitting.

Why sitting hurts

The tendon sits right where your sitting bone meets the chair. Sitting presses on it, especially on hard seats. Bending forward from your hips, or sitting with your legs crossed, also squashes the tendon against the bone, which can make it more sensitive.

Why stretching may not help

When the back of your thigh feels tight, it is natural to want to stretch it. But hamstring stretches pull the tendon against the sitting bone, which can make it more irritated. Gentle strengthening usually helps more. Feeling tight does not mean the tendon needs stretching.

If you have been given exercises by a physiotherapist, keep following those.

Sitting more comfortably

Some changes that can help:

• Use a cushion on hard chairs.
• Try a cushion with a cut-out, or a folded towel under your thighs, so your sitting bones take less pressure.
• Sit slightly forward on your seat, so your weight is more on your thighs.
• Avoid sitting with your legs crossed.
• Get up and move every half hour or so.

On longer car journeys, taking regular breaks to stand and walk can help. VIDA’s Pomodoro stretches, in the top right corner, can remind you to pause and move during focused work.

Easing everyday load

Some movements ask a lot of the tendon. While it is sensitive, you could:

• Bend your knees when you reach down to the floor.
• Sit down to put on socks and shoes.
• Take shorter strides when walking briskly.
• Take hills and stairs more gently for a while.

Gradual strengthening

Tendons get stronger when they are loaded gradually. A good programme starts gently and builds over weeks. Something to try three or four times a week:

• Heel presses. Lie on your back with your knees bent and press your heels gently into the floor for 30 to 45 seconds, then relax. Repeat a few times.
• Bridges. Lie on your back with your knees bent, lift your hips, then lower slowly.
• Bridges with straighter legs. As bridges feel easy, gradually move your feet further from your bottom.
• Single-leg bridges, once both-leg versions feel comfortable.

If you would like to follow along, VIDA has short videos of bridges you can use at your own pace. Later, standing exercises like gentle hip hinges, bending forward from your hips with a soft knee and a straight back, can be added in.

Getting the amount right

Check how your sitting bone feels later that day and the following morning. A mild ache that settles by the next day is usually fine. If it is sorer, ease back a little rather than stopping.

Once an exercise feels easy, you could add a few repetitions, hold for longer or move your feet further away. Changing one thing at a time, every week or two, gives the tendon time to adapt. Progress can be slow with this kind of tendon pain, so small improvements, like sitting through a meeting more comfortably, are worth noticing.

Staying active

Walking on flat ground is usually comfortable. Swimming and cycling, with the saddle a little higher, are good options too. If you run, a gradual return, leaving out hills and sprints until your tendon feels strong, tends to work best.

When to get it checked

If your pain is not easing after several months of steady strengthening, a physiotherapist can help tailor a plan to you.

Your VIDA pain check-in can help you notice how your tendon responds over time.

What to take away

• Hamstring tendon pain is often felt at the sitting bone.
• Use a cushion and sit slightly forward on hard chairs.
• Leave out hamstring stretches for now.
• Build strength gradually, starting with heel presses and bridges.
• Change one thing at a time and notice small improvements.

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