I feel ruined becuase of sciatica. Been to an orthopaedist who told me that I have a really minor case of sciatica. Nevertheless when I e.g. straighten my lower back, I feel this little "needle feeling" inside of my buttock and also some lower back pain. This shit has persisted for a month now and despite me doing back extension stretchings 3-4 times a day, I feel jack shit of improvement and am seriously afraid I might not be able to go to the gym to lift.

The doctor also told me "you're young, don't waste your time and money doing X-rays and MRIs now. Find a PT or look for a good stretching routine in google, but be sensible about the exercises"

Now wtf of an advice is that? "be sensible", so wtf should I do, avoid forward bending (which I do) or what?

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As you can see, even the private healthcare in my country is money-focused and negligent and I would fucking love to fix my back. Do you have some tips please? It is really killing my spirits.

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My routine is:

1x 10 reps "cobra stretch" with groin on the floor, every 2-3 hours,

1x 30s gastrocnemius muscle stretch hold, both legs, every 2-3 hours

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And wanted to experiment with hamstring and ab exercises but I don't fucking have a clue how to do it without taxing my back. Thank you if you decide to help me.