Can you recommend some exercises for me to do?

The answer is yes but in reality exercise advice is best given by a qualified Physiotherapist.

They can structure an exercise regime to your particular needs.

By the time a patient sees me they should really have had an opportunity to exercise under the tutelage of a Physio.

Many of the patients that I see have already tried various forms of manipulative therapy. On the whole it is a good idea to try this approach before consulting a specialist at the Hospital. that is because most episodes of back pain and sciatica can be treated well by non invasive methods.

A GP can arrange appropriate treatment either through the NHS or privately.

The manipulative therapy page has some useful links to further information on this subject. 

swimming  may help back pain