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3 Hamstring Stretches to Relieve Lumbar Herniated Disc Pain



By Dr. Narendra Physiotherapy and Rehabilitation
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.

Seated Hamstring Stretch
  1. Sit with one leg extended and your back straight. Bend your other leg so that the sole of your foot rests against your mid-thigh.
  2. Reach toward your ankle. Keep your knee, neck, and back straight.
  3. Feel the stretch in the back of your thigh.
  4. Hold for 30 to 60 seconds. Repeat 2 times.
  5. Repeat __ times per day.


Hamstring Stretch with Towel
  1. Put a towel behind one knee or calf.
  2. Use the towel to pull the leg toward your chest, keeping the leg straight or slightly bent.
  3. Hold for 30 to 60 seconds. Then lower the leg.
  4. Repeat 2 times.
  5. Switch legs.  





Standing Hamstring Stretch (Both Legs at Once)
  1. Stand and cross your right foot in front of your left.
  2. Slowly lower your forehead to your right knee by bending at the waist.
  3. Keep both knees straight.
  4. Hold this position for 15 to 30 seconds.
  5. Relax

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