The following exercises for sciatica should be done in a pain free range and are just a general treatment without assessing what is the cause of your pain. Please seek advice from a professional.
Laying on your back with your legs bent at the knee try to tilt your pelvis slowly towards you. The best way to do this is to imagine your pelvis is a bowl of water and you want to try to tip the water over yourself. This will only be a small movement and you should feel a small stretch in your lower back and also some tightness in your abdominal muscles. Repeat 10-15 times as often as you can.
Stand up straight and place one foot on a slightly higher surface like a step. Then slightly bend the knee of the leg that is on the step. Then keeping this bend in the knee push your hips back as far as you can and lean forward until you feel a stretch in the middle of your hamstrings (back of the thigh of the lead leg). From there gently pulse up and down an inch or two. You can also add in some rotation by twisting your chest one way and then another which will make the stretch feel slight different. Do this for 1 min and then change legs.
Sit on a chair with your back nice and straight. Find a spot directly in front of you on the wall and keep focused on it so that you are always looking forward. From there slowly straighten one knee as far as you can that is pain free. Hold there for a few seconds and then return to the floor. Repeat on the other leg. Do this for 1-2 mins.
Click here if you would like to find out more about how osteopathy can help with sciatica.