Hamstring stretches for low back pain and sciatica | low back pain and sciatica | exercises for low back pain | exercises for sciatica | Dr GPV Subbaiah | Spine surgeon

Hello everyone! Welcome to our video on hamstring stretches for low back pain and sciatica.

Today we will be providing you with some simple stretches that can help to provide some relief in the low back and glute area. Before we begin, it is important to remember to always listen to your body and respect your limitations.

We will start with the seated hamstring stretch. To begin, sit on the ground with both legs extended in front of you. Bend one knee with the toes of your foot pointing up towards the ceiling. Flex your foot so that your heel is pressing downwards. Reach towards your toes with both hands and keep your back straight and shoulders relaxed. You should feel a slightly uncomfortable stretch in the back of your thigh. Engage the core and hold for up to 30 seconds then switch legs.

Next, try the standing hamstring stretch. Begin by standing with your feet hip-width apart. Cross one leg in front of the other and press the toes of your back foot down, keeping your front leg straight. Bend your front knee slightly and hinge forward from the hips to deepen the stretch. Make sure the chest stays open and the back stays straight. You should feel a strong stretch in the back of your thigh. Hold the stretch for up to 30 seconds then switch legs.

Finally, perform the reclined hamstring stretch. Lie on your back with both knees bent and feet planted on the ground. Holding onto your left thigh with both hands, extend your leg up towards the ceiling. You should feel a stretch in the back of your thigh. Pull the thigh towards you to deepen the stretch. Hold for up to 30 seconds then switch legs.

Doing these 3 hamstring stretches regularly will help to improve your flexibility and provide relief from low back pain and sciatica. Remember to always listen to your body and take deep breaths as you perform the stretches.

We hope these stretches have helped provide some relief. Thanks for watching and we’ll see you next time!

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Dr GPV Subbaiah MBBS,
MS (Ortho)
Fellow in spine surgery (Switzerland, Sweden, Germany & France)
Associate Clinical Director (Spine Surgery)

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