Sciatic pain can be caused by a few different things. These are my 5 favorite exercises for sciatica from a tight piriformis.
The first sciatica exercise is hip abduction in hooklying with a band. This is good to strengthen your hip abductors as well as your hip external rotators.
The next exercise is bridging with a band. A bridge is great for the gluteus maximas and hamstrings, and when you add in the band, it gets your piriformis and gluteus medius as well.
Then there is the clamshell exercise. This one is harder than it looks, and it’s best to start out without the band until you can the correct technique. It strengthens all the glute muscles.
Now you will roll onto all fours, or quadruped. This exercise not only uses the muscles to stabilize one side, but it also uses the muscles on the other side to move the leg.
Finally you have squats with a band. Squats are a great lower body work out, and by adding the band, it makes all the muscles work together including the piriformis.