Therapeutic exercise
Supine Hamstring Stretch
Stretches the hamstrings without lumbar overload. A key exercise for chronic low back pain — shortened hamstrings increase pelvic flexion and disc loading.
How to perform
- Starting position. Lie on your back with your legs extended.
- Step 2. Raise the leg to be stretched, holding behind the thigh or calf with both hands.
- Step 3. Progressively extend the knee until you feel the stretch in the back of the thigh.
- Return. Hold for 30 seconds, breathing deeply. Repeat with the other leg.
When not to perform
- Acute sciatica with radiation below the knee
- Disc herniation with motor deficit
Medical disclaimer. These exercises are presented for informational purposes only. Always consult your physician before starting any exercise program, especially in case of acute pain, recent injury, or underlying clinical condition.
Related Exercises
Sciatic Nerve Glide
Neurodynamic mobilization of the sciatic nerve without excessive traction. Reduces neural mechanosensitivity and relieves radiating symptoms in subacute sciatica.
Standing Hamstring Curl
Isolated hamstring strengthening in an open kinetic chain. Re-balances the quadriceps-hamstring ratio, frequently disproportionate in patients with knee osteoarthritis and patellofemoral syndrome.
Prone Hamstring Curl
Active knee flexion against gravity in prone position, isolating the hamstrings in open chain. Unlike the standing hamstring curl (in standing against gravity), the prone version is assisted by the horizontal position and allows full flexion range — useful in meniscal and ligamentous rehab to restore hamstring strength.