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The Ultimate Back Pain Relief Tips Blog

How Doing One Simple Hamstring Stretch Every Morning Can Help Relieve Sciatica Pain!

Posted by Illinois Back Institute on Fri, Jul 08, 2016 @ 05:02 PM

animated-4_FB.jpgBy now, almost everyone should know how important stretching is to keeping not just the back but the entire body healthy. Stretching is important because it increases flexibility and helps maintain the normal range of motion in the body. This is especially true as we age, because the daily wear and tear on our body can cause pain and other damage.

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You may be wondering how a hamstring stretch can help with Sciatica pain. First, we need to examine the hamstring muscle. For those who don't know, the hamstring is a muscle that runs along the back of the thigh and attaches at the back of the knee and the bottom of the pelvis. It's made up of three muscles and its main purpose is to bend the knee as well as create hip extension. The hamstring relates to sciatica because it is the sciatic nerve that sends motor and sensory signals to the hamstring. So, if the hamstring is tight it might cause pinching on the nerve and lead to sciatic pain. Being able to stretch out the muscles in the hamstring allows for better movement and less pinching of the nerve.

One of the easiest ways to keep the hamstring muscle loose is by performing this simple stretch every morning:

  • Sit on the edge of the bed so that your legs hang down
  • Stretch one leg straight out in front of you, with your knee locked for optimal stretching
  • While sitting up straight and keeping your shoulders back, lean forward slightly towards the outstretched leg. Keep the leg as straight as possible while doing so.
  • Hold the stretch between 30 seconds to a minute. Make sure not to overstretch to the point that it hurts. You should feel a pull at the back of the leg. 
  • Release the stretch, rest for 30 seconds, then do it again. Then switch legs and repeat.


It is important to do this stretch every day for you to see any benefit from it. However, the stretch is very simple and only takes a few minutes each day, making it ideal for everyone!


At The Illinois Back Institute we are dedicated to educating people, because we know that the more that you understand about your problem, the more likely you are to eliminate it!

If you would like to schedule a Free Back Pain Consultation, you can give us a call at 844-408-0462 or click here:

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Also, if you would like to learn more about your back pain, or would like to know more about what we do and how our treatment works, we regularly hold Free Educational Seminars at each one of our clinics! To find out when the next seminar is and reserve a seat, click here:

Upcoming Seminars at Illinois Back Institute

If you enjoyed this stretch, we have even more in our Free Series of Sciatica Stretches! This free email series contains many different stretches that can help to relieve Sciatica pain. To sign up for the Free Series, click here:

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Disclaimer: The content on this web site is for information purposes only and should never be used as the basis for diagnosis or treatment. We always recommend consulting a qualified professional before embarking on any form of self treatment or rehabilitation.

All content is protected by the usual copyright laws and cannot be used, stolen or reproduced for any purpose without Illinois Back Institute permission. Please feel free to call about anything although we are unable to give advice on any specific injuries or conditions over the phone.