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The Ultimate Back Pain Relief Tips Blog

Sciatica Stretches Tip #8 Hamstring Stretch

Posted by Dr. Jeff Winternheimer D.C. on Wed, Mar 12, 2014 @ 12:31 PM

sciatica stretchesYour #8 Sciatica Stretch is the Hamstring Stretch. If your hamstrings are too tight, this will alter your body mechanics. To improve posture and body mechanics it is imperative that one has adequate hamstring flexibility.

At the Illinois Back Institute we use a “True Stretch” to do the Hamstring Stretch.

  • Start by stepping into the True Stretch.
  • Lift your right leg and place your right heel on the platform.
  • Keep your toes pointing upward towards you.
  • Make sure you are in an upright posture and then lean forward with your hips not your back.
  • Hold this stretch for 20 seconds and repeat 3 times.
  • Make sure to do this stretch on each leg.

How to do the Hamstring Stretch at home:

  • Have 2 sturdy & even in size chairs and an open space.
  • Place one chair in front of you and the other chair on your right side. (This chair will be used to help you keep your balance.)
  • Stand upright with your right hand on the chair to the side of you.
  • Lift your right leg up onto the chair in front of you.
  • Make sure your toes are pointing upward towards you.
  • Keep in an upright position and lean forward from your hips. Do NOT round your shoulders.
  • Make sure your neck is in line with your entire spine as you lean forward.
  • When you feel the stretch in your hamstring hold this position for 20 seconds.
  • Do this stretch 3 times with a 20 second hold on each leg.

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A common mistake people make when doing the Hamstring Stretch is bending over from the back when the movement needs to come from bending at the hips. By doing this stretch correctly you are improving your sciatic nerve flexibility as well as hamstring flexibility.


People often do these stretches incorrectly. To watch the video of Dr. Amy explain and perform the hamstring stretch click here to sign up for our Top 10 Sciatica Tips and Videos for Sciatica Stretches.


These at home stretches are provided to relieve your back pain in conjunction to the treatment at the Illinois Back Institute we can heal your back pain naturally without drugs or surgery through Functional Disc Rehydration™.  For additional information on Functional Disc Rehydration, please visit the Request a Consultation at Illinois Back Institute or call 888-959-6823. Our non-invasive treatment method has helped many people overcome sciatica and other back pain issues.

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Topics: sciatica, stretches for sciatica, sciatica stretches, sciatica pain relief, sciatica treatment, exercises & stretches, stretching exercises sciatica, sciatica nerve stretches