Sciatica Exercises: The Best Stretches for Optimal Pain Relief

Standing Hamstring Stretch

The standing hamstring stretch is performed to alleviate sciatica-related pain and constriction in the hamstrings and lower back. You can do the stretch on a flat or elevated surface. On a flat surface, start by positioning your left foot a few inches in front of your right foot. Bend your right knee slightly and lift the toes of your left foot. Gently tighten your abdominal muscles and lean forward from your hips. Place your hands on your right thigh, but keep your shoulders relaxed. Don’t round your lower back or lean forward too much. You may lose your balance or strain your lower back. Keep your back straight and abdominal muscles tight. Repeat the steps with your left leg forward. You can also stretch your hamstrings by using an elevated surface like a chair or staircase step. Place your right foot on the elevated surface at hip level. Flex your foot and straighten your toes and leg. Don’t lock your knee. Bend your body forward as far as possible without causing pain. The hip of your raised leg should be released downward. Hold the stretch for thirty seconds and repeat on the other side.