Sciatica what exercise can i do to help with my back? also my knees hurt so much i struggle to get out of bed sometimes

Exercise: There are a combination of back and core stretches and exercises for sciatic pain. Usually it is best to start with a visit to a physical therpist. If it is both knees, and there was no trauma, suggest a visit to primary care doc initially to r/o rheumatological sources for the pain, i.E rheumatoid arthritis, lupus, etc.

Stretching: The best thing to do for your back is to stretch regularly, emphasizing your posterior hamstrings and psoas muscle. Additionally work on core strength with plank exercises or isometrics that do not bend the back repetitively like sit ups do. Nsaids and heat and ice also frequently help.

Core Exercises: Typically core strengthening exercises are the best to help relieve pressure and forces in the spine. I would try and google some or look them up on youtube to see descriptions. If you can do them yourself, wonderful otherwise ask your doctor to get a referral to a good physical therapist for further assistance. If your knees hurt that much, recommend getting imaging studies to see whats up.