This is Dr. Lazar's favorite hamstring stretch for back pain, hip pain and sciatica. This is really important to do each morning before you get out of bed, and every night when you get into bed. I recommend your bed being your trigger so you have one less thing to remember each day. Every time you get in or out of your bed, you should do this stretch. It's also important to do this stretch on each leg:
- If you've just done a task that requires a lot of bending (gardening, weeding, etc).
- If you've just done more lifting than you're used to (shoveling snow, lifting heavy boxes, etc).
- If you've been sitting for a long time (at work, while driving, on a flight, etc).
- Sit on the floor (or your bed) with one leg out straight.
- Bend the other leg at the knee and position the sole of that foot against your opposite inner thigh.
- Extend your arms and reach forward over the straight leg by bending at the waist as far as possible. Be sure to keep your straight leg straight (don't bed your knee), and keep your spine neutral.
- Hold this position for 10 seconds.
- Relax.
- Repeat with the other leg.
