The stretches were given to me by an Orthopedic office after going in and being shown how. I can hear the despair in your response - because i'm familiar with it. Go see an orthopedic clinic. I wish i had gone sooner. There's about 10 different stretches - you do 4 sets of 10 seconds per leg. Here are some not all of them. GL!
https://www.webmd.com/back-pain/vide...tica-stretches