Visit physiotherapy centre for proper diagnosis and treatment

Chiropractic adjustment will help. Standing calf stretch Stand away from a wall and.put your fight foot behind you and be sure your toes are facing forward. Lean forward at the ankle while bending the right knee and keeping your heel on the ground. Hold this for 30 to 60 seconds. Repeat 10 times a twice a day. Downward dog yoga stretch Get down on all fours with your hands under your shoulders on the floor. Walk your hands forward slightly on the floor. Spread your fingers apart to allow for a broad base of support. Push your hips up toward the ceiling and tighten your abdominal muscles. Keep your heels on the ground and gently try and straighten your knees. Repeat 10 times a twice a day.

Pain could be present due to several reasons. But, as per your work profile it seems like you usually sit for long hours without any inbetween breaks. Which might be causing pressure on the lower back. Talking about your gym and other exercises you used to performed before lockdown which means you are not following any workout regime these days. Muscles  needs proper attention and exercises to maintain their wellness. .

Leg pain might be due to any reasons! But your pain is a chronic pain as it is present for several years. It might be sciatica if you feel a tingling sensation & stretch in the posterior portion of the thigh and cuff muscle. If the pain is not similar t this, go for a vitamin D3 test. Consult a physio for detailed assessment otherwise it may increase in future! Thanks!

I suggest to visit physiotherapy clinic for treatment, due to compression of nerve the pain is getting severe. Take electro therapy for for 10 - 15 days, can apply hot pack twice a day at the area of pain starting.

Well for self diagnosis and there is a video that will help you to understand sciatica, along with that there are some self help exercises for the same in the video.

Your leg pain could be due to sciatica. You should do hamstring stretch for 20-30 second hold for 2-3 repetition thrice a day. You should do piriformis stretching for 20-30 seconds hold for 2-3 repetition thrice a day. You should avoid prolonged sitting or standing. You should take breaks in between your work for every half an hour for atleast 2 min. You can use volini gel or spray provided you are not allergic. You should give hot water fomentation. You should do back strengthening exercises with proper guidance.

A more detailed assessment is necessary. If there is any associated pelvis pain use ice there. 15 mins 3 times wrapped in a towel. If the pain is along the back and no pain in pelvis then use hot pack.