Sciatica Stretches

Tip - Hamstring Foam Roll Massage


sciatica_stretch_7NOTE: Please Read The Disclaimer at the bottom of this page BEFORE performing any stretches!

Today's sciatica stretch is the Foam Roll Massage to the Hamstring muscles. Hamstrings can become extremely tight while compensating for one’s posture, and this can often place a severe strain on the lower back.



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Start position: On the floor with room to move with a Foam Roller. 

How to Massage the Hamstrings with the Foam Roll:

      • Start by sitting on foam roller with one leg outstretched.
      • Place the foam roll under your hamstring, right below the buttock. 
      • The opposite leg will be bent with the foam roller underneath it.
      • Place your arms behind you, palms down so that your fingers are pointing outward away from your body.
      • Keep the leg under the foam roller straight and the other leg bent with the foot on the floor.
      • Proceed to roll the foam roll back and forth up and down your hamstring (to your knees back up to your buttocks).
      • Continue to do this motion for 30 seconds.
      • Switch legs and repeat for 30 seconds.


While doing the foam roll massage to the hamstrings, don’t forget that it is important to use your arms to lift your body up as you move forward and back. This stretch will promote more blood flow to the area to increase the healing. It also increases extensibility of the hamstring muscle. The foam roll also massages your sciatic nerve because it runs close to the hamstring muscle.


This is just one in our Series of Free Sciatica Stretches that we offer to everyone to help relieve their Sciatica pain! If you would like to see a video of Dr. Amy perform the stretch (as seen in the picture above), as well as receive the other stretches in the series, just fill out the form on this page!


At the Illinois Back Institute we strive to educate everyone as much as possible about their back pain and sciatica, because it is proven that the more people know about their problem the more likely they are to eliminate it!

Our 9 Step Solution specializes in treating the causes of back pain and sciatica, such as Herniated Discs. Are you ready to put an end to your pain? Schedule a Free Consultation by calling us at 855-977-5144 or click here!

DISCLAIMER: The content on this web site is for informational 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 the permission of Illinois Back Institute. Please feel free to call about anything although we are unable to give advice on any specific injuries or conditions over the phone.

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