Tight Hamstrings? Here’s A Test To Know If It’s Actually Your Sciatic Nerve

Tight hamstrings are often not actually due to hamstring issues, but rather, are often being limited by the sciatic nerve. This video offers a home test to determine if the sciatic nerve is causing mobility problems (and how to improve it, if so):

The Connection

Try this test:

• Sit down with a slumped posture.
• Extend one leg with the ankle flexed.
• Note any stretching or pulling sensation behind the knee or in the calf.
• Bring your head down to your chest

If this increases the sensation, it likely indicates sciatic nerve involvement.

If only the hamstrings are tight, head movement won’t change the stretch sensation.

This is because the nervous system is a continuous structure, so head movement can affect nerve tension throughout the body. While this can cause problems, it can also be integral in the solution. Here are two ways:

• Flossing method: sit with “poor” slumped posture, extend the knee, keep the ankle flexed, and lift the head to relieve nerve tension. This movement helps the sciatic nerve slide without stretching it.
• Even easier method: lie on your back, grab behind the knee, and extend the leg while extending the neck. This position avoids compression in the gluteal area, making it suitable for severely compromised nerves. Perform the movement without significant stretching or pain.

In both cases: move gently to avoid straining the nerve, which can worsen muscle tension. Do 10 repetitions per leg, multiple times a day; after a week, increase to 20 reps.

A word of caution: speak with your doctor before trying these exercises if you have underlying neurological diseases, cut or infected nerves, or other severe conditions.

For more on all of this, plus visual demonstrations, enjoy:

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Want to learn more?

You might also like to read:

Exercises for Sciatica Pain Relief

Take care!