Standing Hamstring Stretch
Hamstring stretches are often recommended as a treatment for sciatica. The rationale behind this is that tight hamstrings can contribute to sciatica by adding to the stress on the lower back. Stretching the hamstrings may help relieve some pressure and ease the pain.
This stretch can be performed using a chair, countertop, or wall for support. Begin by standing with your feet about shoulder-width apart. Next, place your hands on a support surface at about hip level. Then, keeping your back straight, bend forward at your hips until you feel a stretch in the back of your leg. Hold this stretch for 30 seconds to 1 minute, then slowly return to standing. Repeat 2 to 3 times on each leg.
Another way to stretch the hamstring muscles is to lie on your back, both legs extended straight in front of you. Place a strap or towel around your foot and gently pull your leg toward you until you feel a stretch in the back of your thigh. Hold the stretch for 30 seconds, and then repeat with your other leg.
