Daily stretching can be one of the best ways to alleviate radiating leg pain from a lumbar herniated disc. The following 3 stretches can help loosen your tight hamstring muscles for better lumbar spine support and reduce pressure on the sciatic nerve going down your leg. Just remember to stop if any exercise causes pain to worsen.
See Types of Sciatic Nerve Pain
This stretch is ideal for those with limited mobility or really tight hamstrings, as it is done in a seated position. To perform this stretch:
Watch Seated Chair Hamstring Stretch for Sciatica Relief Video
To increase the stretch, prop your heel on a stool or second chair rather than the floor.
See Hamstring Stretching Exercises for Sciatica Pain Relief
If you prefer to stretch while lying down, the towel hamstring stretch may be a good option. To perform this stretch:
Watch Supine Hamstring Stretch (Towel Hamstring Stretch) for Low Back Pain and Sciatica Relief Video
To make the stretch more comfortable, lie on a soft surface such as carpet or a yoga mat, or on a padded physical therapy table at your gym.
See Easy Exercise Program for Low Back Pain Relief
You can also stretch your hamstrings while standing.
When doing any stretches, only go into the stretch as far as is comfortable for you—never stretch to the point of pain. Hamstrings can become quite stiff and tight over time, especially if you have pain secondary to a herniated disc. Start with gentle stretches, such as by holding for only 5 or 10 seconds, and gradually increase the stretches over time. For any pain that worsens or does not improve, see a doctor for an accurate diagnosis.
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