22 Effective Sciatica Exercises for Pain Relief

Lisette Marie

19. Wall-Assisted Hamstring Stretch

Flexible athlete doing a stretching exercise in a standing position. Photo Credit: Envato @Iakobchuk

Tight hamstrings can pull on the lower back and contribute to sciatic nerve pain. This wall-assisted stretch allows for a deep hamstring release without straining the spine. Lie on your back near a wall or doorway. Extend one leg straight up against the wall, keeping the other leg extended flat on the floor. Adjust your position so you feel a gentle stretch along the back of your raised leg. Hold for 20-30 seconds, then switch legs. This stretch promotes hamstring flexibility, reduces strain on the lower back, and helps relieve sciatic nerve discomfort.

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19. Wall-Assisted Hamstring Stretch

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