So been to a physio who has done some dry needling and given me te following to do every day twice a day:

Mckenzie Extension

Child’s Pose

Clams

Sciatic flossing

Side planks one legged stand ups

Backwards lunges.

The sciatic pain seems to have died down although still limping and pain down the outside of my leg means I cannot put wait on my right foot and am hobbling half bent over.