1. HAMSTRING STRETCH: Place the heel of your injured leg on a stool about 15 inches high. Lean forward, bending at the hips until you feel a mild stretch in the back of your thigh. Make sure you do not roll your shoulders and bend at the waist when doing this or you will stretch your lower back instead. Hold the stretch 30 to 60 seconds. Repeat 3 times.

2. CAT AND CAMEL: Get down on your hands and knees. Let your stomach sag, allowing your back to curve downward. Hold this position for 5 seconds, then arch your back. Repeat 10 times. Do 2 sets.

3. PELVIC TILT: Lie on your back with your knees bent and your feel flat on the floor. Tighten your stomach muscles to flatten your lower back against the floor. Hold for 5 seconds, then relax. Repeat 10 times. Do 3 sets.

4. PRONE HIP EXTENSION: Lie on your stomach with your legs straight out behind you. Tighten your buttock muscles and lift your right leg off the floor, keeping your knee straight. Hold this position for 5 seconds. Then lower your leg and relax. Repeat the same with your left leg. Hold 5 seconds and then lower the leg and relax. Repeat 10 times on each side. Build up to 3 sets of 10.

5. PRONE LYING EXERCISES: Lie face down on the floor for 5 minutes. If this hurts too much, lie face down with a pillow under your stomach. This should relieve your leg pain. When you can lie on your stomach for 5 minutes without pillows, then you can move to the next step. Lie on your stomach and prop yourself up on your elbows for 10 seconds at a time. You should have no pain in your legs when you do this, but it is normal to feel pain in your lower back. Repeat 10 times and do this several times a day.

6. PARTIAL CURL: Do this exercise only when you no longer have pain in your buttocks or legs. Lie on your back with your knees bent and your feet flat on the floor. Tighten your stomach muscles and flatten your back against the floor. Tuck your chin to your chest. With your hands stretched out in front of you, curl your upper body forward until your shoulders clear the floor. Hold this position for 3 seconds. Do not hold your breath. It helps to breathe out as you lift your shoulders up. Relax. Repeat 10 times. Build to 3 sets of 10. To challenge yourself, clasp your hands behind your head and keep your elbows out to the side.