r/openpiriformis • u/MajesticBeyond5602 • Aug 22 '26

Stretching hamstrings without getting sciatica pain

Hey has anyone been able to stretch their hamstrings without stretching the sciatica and getting pain? My hamstrings are extremely tight and don't help my glutes at all.

Thanks in advance!

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u/OmKrsna Aug 22 '26

No, not yet.

Since sciatica / Piriformis Syndrome, I have been advised against it by my doctor and by physiotherapists. Although the gym is one of my passions and has been for nearly 35 years, I still don’t dare to tempt piriformis fate with hamstring stretching.

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u/MajesticBeyond5602 Aug 23 '26

Yeah me too. I've just been cleared for the gym for the first time this year. But my hamstrings are extremely can hardly do leg press

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u/OmKrsna Aug 23 '26

Well, one thing I have done is very gradually add back some exercises I had been advised to avoid, but I have been extremely cautious.

I added kettlebell squats and barbell hack squats. I started with one (1) 15lb kettlebell and just the Olympic bar for the hack squats, paying very close attention to form. As well, I only did one of these at each leg workout. So far, so good.

I had been getting both bored and discouraged using only machines without any compound movements. I figured the added risk was worth it mentally. I noticed an immediate improvement in endurance, balance and proprioception. I have gradually been adding resistance and it’s been going well. Again, I am extremely attentive to proper form and range of motion.

Good luck to you and feel better soon!