1. Seated Hip Stretch: Sit and stretch you legs in front of you. Bend your right knee and cross it over your straight left leg. Keep your back straight and tug your right knee towards your chest. Hold for 30-60 sec. Then do the same thing on the other side.
2. Piriformis Stretch: Lay on your back, bend your knees to place feet flat on floor.
Place your right ankle on your left knee and pull your left thigh towards chest. Hold for 30 seconds. Repeat on the other side.
You should feel your buttocks and lower back stretching, which reduces back pain.
3. Self-trigger Point Therapy: Here you can use a lacrosse or tennis ball to apply pressure on yourlower back.
First locate the point of pain, place the ball under that point and keep it pressed against the flood. Hold for 30-60 sec.
Then shift to another spot.
4. Pigeon Pose: Takea dog pose. Bring your right knee forward and bend it outward so that your shin istouching the floor. The left knee should be stretched backwards. Hold for 5-10 breaths. Repeat on other side
Read more here – 4 Exercises For Sciatica Pain Relief