The hamstring can play a big role in sciatic pain, especially when it is tight or irritated. The sciatic nerve runs underneath (and sometimes even through) a small muscle called the piriformis deep in the buttock, and then travels down the back of your thigh, alongside or beneath the hamstring. If your hamstrings are tight, they can contribute to nerve tension, which aggravates sciatic symptoms. The diagnosis of sciatica refers to the pain that radiates down the back of the leg. It doesn’t explain the cause of the symptoms.
Tight hamstrings or sciatic issue?
Sometimes, hamstring strains or chronic tightness can mimic sciatic pain or make it worse by tugging on tissues around the nerve, especially during movements like bending, sitting, or walking. Poor posture can also cause tight hamstrings that can tilt your pelvis backward, which puts more strain on the lower back—another common origin point for sciatic nerve irritation.
Signs of hamstring issues irritating your sciatica
As you move—whether walking, bending, or stretching—this nerve needs to glide and stretch freely through the muscles and connective tissue that surround it. Think of it like a cable that runs through a series of tubes; it should slide smoothly without catching or getting compressed.
But when your hamstrings are overly tight, they can put extra pressure on the sciatic nerve or restrict its ability to move freely. This creates what’s known as “neural tension.” Neural tension occurs when the nerve is stretched or compressed in a way that it doesn’t like, often causing symptoms like burning, tingling, numbness, or shooting pain that radiates down the back of the leg. There are other reasons you could feel sciatica. In combination with tight hamstrings, these sensations can mimic or even worsen the cause of sciatic pain.
What is tightness from hamstrings vs tightness from sciatica?
You can test for your sciatica right now to understand the difference between tightness in from the sciatic nerve or from the hamstring muscle.
Slump test for sciatica
- Sit on a chair with your back straight and both feet flat on the floor.
- Slowly extend one leg out straight in front of you, with your toes pointing up, until you feel a tightness or discomfort
- Now point your toes down while your leg is extended in front of you
Do you feel the tension go away with your toes down? Yes. Does the tension increase when you pull the toes back towards your shin? Yes. This is an example of pulling the sciatic nerve. Usually, this will create an intense sensation at the back of the knee, upper calf, the buttocks, or lower back. Since your hamstring muscle does not connect to your ankle, moving your toes/foot up and down will pull on the connective tissue that travels the entire length of your leg, specifically the sciatic nerve
Hamstring muscle stretch
- Stand up and place one foot on a step or seat with your heel resting on the surface
- The leg that’s on the step or seat, bend your knee about 5-10 degrees so it’s unlocked and make sure toes are relaxed down, not pulled up
- Stand upright and lean your hips back, chest up
- Gently lean forward over your leg but don’t bring your chest down, keep it up
- This should get tight in the middle part of the back of the thigh, your hamstring muscle
If stretching increases your sciatic pain (especially sharp or shooting pain), stop immediately and talk to a PT or provider.
My PT treats sciatic and hamstring issues often. Schedule today: