not sure exactly where it is, but my doctor told me i have sciatica, which is a pinched nerve inbetween discs in my spine.
he reccomended physical therapy, but rather then pay for it figured id try doing it on my own,

any reccomendations on what excercises i can do.

Get a mat and begin back rolls like a baby cradle slowly man. Search up bjiujitsu stretch for pinched nerves in the back area