Apply Hot Fomentation twice daily. Avoid bending in front. Postural Correction- Sit Tall, Walk Tall. Extension Exercises  x 15 times x twice daily. Bhujang Asana. Core Strengthening Exercises. Back Stretching. Do the cat/cow stretch.

Hello there....., I went through your query... Your symptoms are suggestive of sciatica... Sciatica is pain in the buttock and leg, caused by pressure on nerves in the lower back. Sciatica can be caused by slipped discs, pinched nerves or some forms of arthritis. ...Treatment options include pain reliever, physiotherapy, steroid injections, and surgery as a last option.... Consult orthopedician for further advice.....