22 Effective Sciatica Exercises for Pain Relief
6. Standing Hamstring Stretch
For those who prefer a standing variation, the standing hamstring stretch is an excellent alternative that effectively targets the back of the legs and lower back without needing to get on the floor. It can be performed virtually anywhere—at home, at work, or even outdoors—making it a convenient addition to any daily routine. To perform this stretch, stand tall with your feet hip-width apart. Extend one leg out in front of you, placing your heel on a low surface like a chair or step. Keep your back straight and gently lean forward from the hips, reaching toward your toes. Avoid rounding your back, as this can strain the lower spine. Hold the stretch for 20-30 seconds, then switch legs. This stretch helps maintain flexibility in the hamstrings, reduces strain on the lower back, and promotes better posture. When done regularly, it can significantly ease sciatic nerve discomfort and support long-term spinal health.
