Your hamstrings are weak.
Why this matters:
One of the most common activities to provide for sciatica pain is the hamstring stretch. This stretch is designed to lengthen the hamstrings, taking the pressure off of the pelvis and low back. It also stretches the sciatic nerve. If you have an irritated nerve, stretching it actually deprives it of oxygen, and can make it worse.
But hamstrings do feel tight. They’re tight because they are weak. This is the body’s way of protecting the body from falling apart. This is also due to misuse of the hamstrings. If you don’t use it you lose it.
Action steps:
Hinge at the hips. If you keep your abs tight and focus on moving at the hips, you’ll experience a stretch in the back of your thighs. Instead of holding the position, use that tension to stand back up. Use those hamstrings, improve blood flow, build strength, and see your pain and fear come down.
If you’re new to this, move just to the point of tension. Ease into the motion and ensure that your hips are moving and not your back. (avoid over arching your back on the way down)
If you aren’t a stranger to the hip hinge, focus on pulling your rib cage down. Go a little deeper and use your hamstrings to truly stand up (avoid over arching on the way up)
Complete 3 sets of 5 to 10 repetitions as well as practice this every time you pick something up from the floor.
These exercises and other stretches are curated specifically for you through the Sciatica Protocol. Start your free 3 day trial today.
