Most people with sciatica or low back pain can benefit from a regular hamstring stretching routine. Tightness in the hamstring muscles places increased stress on the low back and often aggravates or even causes some of the conditions that lead to sciatica and/or low back pain.
Hamstring stretches should be done at least twice a day to adequately stretch these muscles. Finding multiple stretching positions is a good idea so you can incorporate them into your daily routine and you don’t have to find specific times to exercise.
Let’s do the seated hamstring stretch. Begin by sitting at the edge of a chair. Straighten one leg so your heel is on the floor and your toes are pointed towards the ceiling. Now sit up straight, roll your pelvis forward, and feel a light stretch up in the back of your thigh. Hold for 30 seconds and repeat on each side. Try not to round out your back.
Let’s do the wall hamstring stretch. Begin by lying on your back near a door jamb or other vertical surface. Prop one leg up on the wall. Gently drop the opposite leg down straight. Slowly work your leg up the wall eventually trying to reach a straight knee comfortably. Once your leg is straight, simply return to the starting position, slide your hips closer to the wall, and repeat. Try to eventually reach a 90-degree angle comfortably.
