The Best treatment for Sciatica and low back pain

1. Piriformis Stretch

Lie on your back with arms outstretched. Bring the left knee to your chest and pull it from left to right using your right arm. Hold for 2 minutes and switch to the right knee. Stretch both sides 2x.

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2. Iliopsoas Stretch

Kneel on your left knee with right foot out in front of you keeping 90 degrees in right knee. Bring pelvis forward to lengthen left quad while allowing your right knee to shift forward. Keep upper body straight through the whole process. Hold for 2 minutes and switch sides. Stretch each side 2x.

3. Quadratus Lumborum Stretch

Lay on your back with legs straight and arms out to sides. Bring both knees up to chest then rotate both out to your left side. Keep arms out like an airplane to stabilize upper body. Hold for 2 minutes and switch to right side. Stretch each side 2x.

4. Core Stability Exercises

These two core exercises are very simple and effective at building strength and stability. A kettlebell or other weighted object is needed. For the first exercise, do around the worlds starting with both feet on the ground. Pass the kettlebell around your body 30 times in one direction. Switch and do 30 times the other direction. If this is too easy, standing on one leg makes it more challenging. 

The second core exercise involves a little more balance. Standing on one leg, pivot your entire body so that your torso goes forward and your opposite leg goes behind you. The object is to keep your body straight until it becomes parallel with the ground. If this is too easy, hold a kettlebell while doing the exercise. Do both sides 12 times.

5. Gluteus Medius Strenghening Exercise

The last exercise strengthens a muscle which is usually very weak on most people. Lying on your side, keep a slight bend in your knees. Open the knees up while keeping the feet together. Do this exercise 20 times and switch to the other side.

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These exercises work great to stretch and strengthen muscles in the core and pelvis which can wreak havoc on many people. Jobs which require long hours of sitting or standing can cause muscles to tighten over time. Imbalances between muscle groups slowly cause more and more issues where tight muscles become tighter and weak muscles continue to weaken even more. Getting after these imbalances as quickly as possible can make a huge difference in reducing symptoms and greatly improving life and sleep quality. Remember to stay consistent with these exercises and know that its a marathon, not a race with any workout routine.