Sciatica refers to back pain caused by a problem with the sciatic nerve. This is a large nerve that runs from the lower back down the back of each leg. When something injures or puts pressure on the sciatic nerve, it can cause pain in the lower back that spreads to the hip, buttocks, and leg. There are steps you can take at home to ease the pain of sciatica. A heating pad or ice pack may be especially helpful. Apply the heat or ice for about 20 minutes every two hours. While sciatica is healing, try to remain active. Motion can actually help reduce inflammation and pain. Depending on your medical condition, certain exercises may not be recommended.
Try this: Reclined pidgeon pose will help improve flexibility of the hip and lower back which can give relief to your symptoms. Try going in and out of the stretch like you would an exercise. Try for 3 sets of 10 reps per leg a couple times a day.