Thank you for asking, but sorry to say that I choose not to share specific exercises that involve back or spine issues. They need to be customized to work for each individual depending on their specific and then supervised at first to make sure they are being done correctly. I was referred to a physical therapist in a rehab group, not what I call a "cookie cutter" practice (this pain, this exercise, that pain that exercise, give you a sheet of drawings, have you do it once and send you on the way.)

My therapist read the referral, took her own history, watched me move, manipulated my body on the table, then worked out the stretches & exercises with me over several visits. I was instructed how often to do each, how many reps, what to do for pain...

My suggestion for anyone with sciatic, piriformis or SI pain that doesn't respond to NSAIDs, ice and the stretches you find on line is to ask a trusted doctor to help you find a rehab therapist - often through a rehab center, orthopedic center, or pain clinic.

Sue