Physical therapists and other fitness experts frequently recommend this stretch for various cases of lower back pain and sciatica.
Lie on your back. Cross your left leg over your right so that your left ankle rests on your right knee. Use your hands to grab hold of your left knee and pull it gently toward the opposite shoulder. Hold for 15 to 30 seconds. Relax, and then repeat with the other leg. Repeat this cycle 2 to 4 times. Stretch to the point of "mild discomfort," not to the point of pain. Never bounce.
Modified Hip Stretch
Sit in chair. Cross your left leg over your right so that your left ankle rests on your right knee. Gently lean forward until you feel a stretch