1. Static Prone- Simply just lie on your stomach. You can start with a few pillows under your belly and work your way down to no pillows. This should help bring some pain out of the leg. Try this 1-2x/day for 2-4 minutes. If this is helping but not entirely taking the pain way try the next exercise.
2. Prone on Elbows- From the lying position come up on your elbows. If this increases pain in your legs then come out of this position. If this is helping the pain in your leg stay in this position. Try this 1-2x/day for 2-4 minutes. If it is uncomfortable on your back to stay in this position then come up into the position for 10-20 seconds and go back to your belly. Go up and down like this for 2-4 minutes.
3. Prone Press Up- From your belly put your hands in push up position. With your hips relaxed on the floor or bed push your shoulders up. Go up all the way up and go all the way back to your belly. If this is helping the pain in your leg perform 10-15 reps 2-4x/day.
A few things to keep in mind. Don't perform these exercises if you have shoulder pain or problems. These exercises should decrease the pain in your legs; if it is increasing the pain in your legs then it is not the right exercise for you. Also, it is okay if it initially increases the pain in your back it is okay, as long as the pain in your leg is decreasing.
Prone on Elbows
Prone Press Up
If you need further guidance or if you have any questions feel free to contact me.