3 Hamstring Stretches to Relieve Lumbar Herniated Disc Pain
If you suffer from a lumbar herniated disc, you may be experiencing radiating leg pain. The most effective way to relieve radiating leg pain is stretching on a daily basis. These three stretches will help take away some of the pressure on your sciatic nerve in your leg. They'll also aid in loosening your hamstrings and improve the support in your lumbar spine.
Standing Hamstring Stretch
To perform this stretch, start by standing with your legs straight and feet together. Next, bend at your waist, while keeping your knees straight. Once bent over at the waist, place your hands on your hips or thighs. Inhale, slowly, then exhale, and hold this stretch for 30 seconds. Once the 30 seconds is up, maintain a flat back while you stand up straight.
Seated Hamstring Stretch
This stretch is a better option than the standing stretch if you have limited mobility or if your hamstrings are extremely tight. For this stretch, you'll need a firm chair with a straight back and another item that has a similar height as the seat of the chair such as a stool or bucket. For this stretch, sit upright on the edge of the chair with both feet flat on the ground.
Straighten one of your legs in front of you and place the back of the heel on the top of the stool. Then, lean forward at the waist towards your straightened leg until you start to feel the stretch near the back side of your thighs. Hold the position for 30 seconds, then switch to stretching your opposite leg.
Towel Hamstring Stretch
This stretch can be performed while lying down and with the aid of a towel. To start, lie on your back on a flat surface. Put your left leg flat on the floor and raise your right leg up in the air. Wrap the towel around the ball of your foot on your right leg, and hold the two ends of the towel, one end in each hand.
Try to push your right heel up towards the ceiling and keep your rig leg straight until you feel it stretching your hamstring. Hold the stretch for 30 seconds, and then switch to the other leg. Repeat this stretch 3 times for each leg.