Hi welcome to HCM I have gone thru your query . I really appreciate your spirit for maintaining your health by physical activity . Exercise is usually better for relieving sciatic pain than bed rest. Patients may rest for a day or two after their sciatic pain flares up, but after that time period , inactivity will usually make the pain worse. Dear , Your gesture of PT for back & leg issuses is appreciable Movement helps proper blood circulation , oxygenise and exchange nutrients and fluids within the discs to keep them healthy and prevent pressure on the sciatic nerve . Dear ,a few of Yogic exercises will give you total strength to pelvic area between top of leg and vagina . 1. Do Deep Breathing - Inhale -Hold -Exhale - Hold 10 times .for warming up . Do Butterly posture . Sit straight on flat surface ,fold your legs side ways , hold feet ,soles clapping with each other and bring and place the heels in the centre of your thighs . Back erect ,head high . Flutter your knees up - down 25-30 times . And relax 2. Spread your legs . Raise you right hand above your head , left hand at your back . Bring right hand onto the toe of left foot . Hold the toe and raise your leg 12 -14 up , knee should not fold . Swing it left to right - right to left 10 times .Relax . Repeat this activity with left hand and right foot also .And relax Do sit ups if you can do ten times and relax Relaxing is as important as is exercise . 3. Lie down on your back ,Relax . Do cycling . 10 - 15 times or as long as you can do comfortably ,And relax . 4. While lying down ,Rotate your legs ,one by one to make zero clock wise and anti clockwise 10 times each Relax in Shavasan mudra (Corpse Posture ) lie straight on your back , with closed eyes , empty mind and ralaxed body , for 3 - 5 minutes . Slowly come out of this posture .and sit down . 5.Do Meditation with erect body , closed eyes ,Eternal light surrounding you ,relaxed mind and body, Feeling of total Peace ,No Tention . Only TranquIity and Bliss AUM AUM AUM Sit for 10 minutes or as long as you can . Kapaal Bhati -Pranyam - to throw out breath -exhale with force ,no inhaling in this is also very good for total health to boost your blood circulation and detox your system under guidance of trained guide and balanced diet, including ,all essential nutrients as fiber ,vitamins,minrals and antioxidants Ginger , Garlic , Amla , Aloe vera , nuts , Turmeric powder a spoon in a cup of hot milk at bed time ,Cocconut water ,all in natural form help, eradicate Vayu Tatv ( gas) alley pains and inflammation and give resistance from diseases . Avoid food that is high in saturated or trans-fats like fried , fast foods , refined sugars and fine floor prducts , tea , coffee , alcohol , sleeplessness , dehyderation , constipation .worry ,stress all induce toxins in your body and cause you sufferings . It is advisale to consult your doctor before following any regime Hope this helps solves your query .Take care , All the best . Don t hesitate to get back if have any further query .