Hamstring stretches for sciatica relief

Easy Hamstring Stretches

Watch: Sciatica Video

There is a wide variety of techniques to stretch the large hamstring muscles in the back of the thighs. Below are instructions and illustrations for several hamstring stretches that are easy to do and gentle for people withsciatica pain.

• See Physical Therapy and Exercise for Sciatica

Hamstring Stretch While Lying on the Back

Most patients with low back pain or leg pain will benefit from hamstring stretching exercises done while lying on the back. These hamstring stretching positions are the least stressful.

The towel hamstring stretch begins flat on the back. 
Watch: Supine Hamstring Stretch (Towel Hamstring Stretch) for Sciatica Relief Video

Towel Hamstring Stretch

• Lie on the back, supporting the thigh with the hand or with a towel wrapped around it..
• Slowly straighten the knee until a stretch is felt in the back of the thigh, trying to get the bottom of the foot to face the ceiling, one leg at a time.
• Hold the position initially for 10 seconds, and gradually work up to 20 to 30 seconds.

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The wall hamstring stretch can be modified depending on ability level. 
Watch: Wall Hamstring Stretch for Sciatica Relief Video

Wall Hamstring Stretch

• Another low stress hamstring stretch is to lie back on the floor with the buttocks against a wall at a corner or by a door jamb.
• Keeping one leg on the floor, place the foot of the alternate leg against the wall and try to gently push the knee straight so the raised leg and the leg on the floor make a 90 degree angle.
• Hold the position for 10 to 20 seconds.