3 Easy Hamstring Stretches for Sciatica Pain Relief Infographic

Seated Hamstring Stretch

• Sit straight on a chair, raise one foot onto the seat of another chair, and straighten the leg.
• Inhale to lengthen the spine. While exhaling, bend the trunk forward over the straightened leg.
• Hold the stretch for 5 to 15 seconds. Repeat with the opposite leg.

Towel Hamstring Stretch

• Lie on the back with the left leg flat on the ground and slowly lift the right leg.
• Wrap a towel around the ball of the right foot and hold the two ends of the strap.
• Gently straighten out the right leg and bend the left knee slightly to a 90° angle.
• Once a comfortable stretch is felt, hold this position for 5 to 10 seconds and work up to 30 seconds. Repeat with the opposite leg.

Wall Hamstring Stretch

• Keep one leg on the floor and place the other leg against a wall or arm of a couch.
• Gently push the knee so that the raised leg is as straight as tolerable.
• Hold the position initially for 10 seconds, and gradually work up to 30 seconds. Repeat with the opposite leg.