<s>[INST] I ve had a lower back injury for about 5 years.The doc I visited after 3 years advised bed rest for a good 10 days.since then my hamstrings have become tight and my quads weak.I ve tried hamstring stretches but can never feel the stretch in my hamstrings.What do I do? [/INST] Keep on doing stretches but please with a difference.Pour hot tolerable water over hams and quads. Apply Mahanarayan and Panchagun oils (Ayurveda) mixed. Do gentle massage. Keep for  two hrs. If possible do hot fomentation again. Bath with warm water.Again in the evening apply gently Rumalya liniment all over ham n quads.May change cycle i.e. arumakya may be in the morning and other oils at night. But oils are smelly ( but very useful).If you can take 1/2 tsp turmeric in a glass of milk or warm water. Or take Haridra capsules 1 bid.Learn and start Yoga postures and exercises too.These oils are available commonly in Indian Ayurvedic shops.Pl report after 6 weeks. Hope it helps you. </s>