The hamstrings are the major muscles that run down the back of the thighs. The sciatic nerve starts in the mid-spine area and runs down beneath the hamstrings. Sciatica is a medical term used to describe shooting pain and numbness along the path of the sciatic nerve. This effect can be felt from your lower back all the way down to your toes. Hamstring stretches may offer relief, but talk to your doctor before trying them.
Supine Hamstring Wall Stretch
Lie on your back to do the hamstrings wall stretch. Carefully move your body close to the outside corner of a wall. You can also do this stretch on the inside of an open door frame. After moving your butt up close to the wall, keep your left leg straight on the floor and prop your right leg up against the wall. As you do this, straighten your leg and keep your back flat on the floor. Hold for 20 to 30 seconds, slowly release and switch sides. You can also do this stretch by wrapping a towel around your foot and extending your leg in the air.
Side Stradle Reach
The side saddle reach stretch is performed from a seated position on the floor with your legs spread into a "V" shape. This stretches your hamstrings, as well as your groins and obliques which are found on your sides. Once you have moved your legs out as far as possible, keep them straight and twist your torso to your right. Slowly bend down and reach for your toes. Go as far as you can and hold for 20 to 30 seconds. Slowly release the stretch, sit back up and repeat on your other side.
Chair Stretch
The chair stretch does not actually require a chair, but you do need an elevated, stationary object. Perform this stretch one leg at a time from a standing position. Carefully place the heel of your right leg on the chair, and lightly place your hands on your right thigh. Bend your left knee as you lean forward slightly. You will feel a strong contraction on your right hamstring. Hold for 20 to 30 seconds, slowly release and repeat with your other side. When leaning forward, do not apply excess downward pressure with your hands. This will place too much stress on your knee joints.
Lunge
The lunge stretch, or high lunge, is a yoga pose performed with your legs in a staggered stance. Begin by taking a long step forward with your left foot. Slowly bend at the hips as you simultaneously bend your left knee 90 degrees. Place your hands on the floor and rest your chest against your thigh. When you do this, keep your right leg and back as straight as possible. Hold for 20 to 30 seconds, slowly release and switch sides. For a variation, keep your back upright and extend your arms straight above your head.
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