Learn How To Treat Sciatica & Back Pain  With Exercise & Diet

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Exercises For Lower Back Pain - The Hamstring Stretch

IMPORTANT NOTE: This is a demanding stretch, so if you are in doubt, or too stiff, or your back already hurts, start with one leg at a time or wait until your pain has reduced and/or you feel stronger. Read the Disclaimer before you attempt this.

REMEMBER: Stop if it hurts.

Hamstring Stretch One Leg At A Time:

This is the easier way to do this stretch.

Sit on the floor (use a padded mat or a rug, don't do this on a hard surface) with one leg out in front of you. Tuck the other leg in so that the sole of your foot is pressing against the inside thigh of the leg that is stretched out.

Clench / brace  your stomach muscles and slowly lean forward and try to touch the toes of the stretched out leg. It doesn't matter how far you get, the objective is to get a little bit further forward every time.

You should feel a stretch in your hamstrings and you will probably feel a pull or tightness. A little bit of discomfort is OK, but if it feels like you're doing yourself damage or you experience pain stop.

 

 

Eventually you'll be able to touch your toes and then grab the and then progressively get further down so that your chest is lying on and parallel to your thighs.

A little bit of discomfort is OK, but if it feels like you're doing yourself damage or you experience pain stop.


 


Your next step is to reach fo ryour toes, clasp them and then pull to increase the stretch. 

After that progressively get further down so that your chest is lying on and parallel to your thighs.

 

Hamstring Stretch Both Legs At Once

Sit on the floor (use a padded mat or a rug, don't do this on a hard surface) with your legs out in front of you. As shown below, you may only be able to get part of the way to your toes when you start. Don't worry, that's OK.

 

Clench / brace  your stomach muscles and slowly lean forward and try to touch your toes. It doesn't matter how far you get, the objective is to get a little bit further forward every time.

A little bit of discomfort is OK, but if it feels like you're doing yourself damage or you experience pain stop.


 

You should feel a stretch in your hamstrings. A little bit of discomfort is OK, but if it feels like you're doing yourself damage or you experience pain stop.

You may feel a tension and throbbing through your whole body. You may also hear the blood "pulsing" or 'throbbing' in your ears. These are good! They're signs of your body adjusting.

Do your best to hold the position for a minute or so, or until the throbbing and pulsing sensations have died down.


 

Eventually, after practising this for several weeks or months (it depends how flexible you are when you start), you'll be able to touch your toes. Now you can celebrate!


 

After that your next step is to grab your toes and pull to increase the stretch. After that progressively get further down so that your chest is lying on and parallel to your thighs.


 

  

The Better Back System

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"The first week I did the exercises I thought this was a gimmick. It kind of aggravated my sciatica. I pressed on though, because I figured I spent this much money on this system and I better give it a chance.

I began to notice my sciatica decreased and my posture naturally improved. Then my visits to the chiropractor became less frequent. He said for me to keep doing whatever I was doing.

As my body has allowed, I've added some of the other exercises in your program and am seeing even better results.

I'm grateful for this program because it has improved the quality of my life. I no longer have to think before every move I make.

 Christine Seese, Maryland, USA

From Chris Galloway:

Dear Reader,

Is sciatica and back pain affecting your quality of life? If so, you’re not alone.

I've been through periods where all I could do to survive the pain and get through the day was to lie on a sofa. Even then, there was only one position that worked to reduce the pain - curled up on my right hand side.

To make things worse, if I went to sleep for more than an hour or so, my whole back would freeze up and the pain got worse.

I didn't know what was worse - staying up most of the night to avoid the pain and stiffness and feeling shattered the next day, or going to sleep for a few hours and then waking before dawn with a terrible pain that made me literally bang my head on the carpet in frustration. 

So, if you’re completely fed up with your situation and you want a quick, safe and easy way to stop your sciatica and back pain and improve your overall health, find out about the Better Back System. 

 

 

 

 

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