Apply Hot Fomentation twice daily. Avoid bending in front. Postural Correction- Sit Tall, Walk Tall. Extension Exercises x 15 times x twice daily - lying on tummy, take left arm up for 3 seconds, then bring it down, right arm up for 3 seconds, bring down. Bring right leg up, hold for 3 seconds, bring it down. Then right leg up and hold for 3 seconds and bring it down. Repeat twice a day- 10 times. Bhujang Asana -- Lie flat on your stomach, keeping the palms out, bend the neck backward, take a deep breath and while holding it for 6 seconds, raise the chest up. Release breath and relax your body. Repeat the exercise 15 times twice daily.

What time is the pain usually Does it radiates to the leg Turning in bed is it painful Walking and bending is it painful Do u have heel pain

Plz visit any manual sports physiotherapist who can mobilize and manipulate your sacroiliac joint and spinal joints along with he /she can relese your few muscles which has got some hyperirritabale contraction knots leading to stiffness and restrictions in mobility and pain...