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.
- 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.
- Reach toward your ankle. Keep your
knee, neck, and back straight.
- Feel the stretch in
the back of your thigh.
- Hold for 30 to 60 seconds. Repeat 2
times.
- Repeat __ times per day.
- Put a towel behind
one knee or calf.
- Use the towel to pull
the leg toward your chest, keeping the leg straight or slightly bent.
- Hold for 30 to 60 seconds. Then lower
the leg.
- Repeat 2 times.
- Switch legs.
- Stand and cross your right foot in
front of your left.
- Slowly lower your forehead to your
right knee by bending at the waist.
- Keep both knees straight.
- Hold this position for 15 to 30
seconds.
- Relax