Piriformis Stretch 1. Lie on your back. ... 2. Cross your left leg over your right so that your left ankle rests on your right knee. 3. Use your hands to grab hold of your left knee and pull it gently toward the opposite shoulder. ... 4. Hold for 15 to 30 seconds. 5. Relax, and then repeat with the other leg. 6. Repeat this cycle 2 to 4 times.

Go for x ray of lower back. Then consult to physiotherapist. At home you can apply hot pack for relief. Use lumbar belt for maintaining your posture during work. do not to wear belt during sleep.

Posture correction must. Do hot fomentations and stretch ur back muscle. Avoid long sitting toward bending.

Happens Possibly due to a nerve compression at the lumbar level of spine. PLease do add more information if last week you had a fall or any kind of incident that affected your back area and also what profession are you in also does matter . The Occupation of yours has a greater impact on your back. I will advise you to consult an Occupational Therapist and if possible provide some more information, unless and until the nature of incident is known , I shall certainly avoid prescribing you any exercise regime, else there are pretty good chances of worsening the condition. You might have to get an CT /Xray done / visit neurologist . that all can be told once history is known regarding the problem.

Hi.... Maintain a healthy weight. Being overweight strains back muscles. If you're overweight, trimming down can prevent back pain. Use proper body mechanics..... Build muscle strength and flexibility.Abdominal and back muscle exercises core-strengthening exercises help condition these muscles so that they work together like a natural corset for your back.... Consult orthopedician....