Whatever else you do:
Lay on your back on a rug, relax and do simple exercises to stretch your back and related muscles.
Pull your legs up one at a time, together; pull your torso up by your neck; twist one way and the other- all while lying relaxed on your back. Don’t force any movement.
Once or twice a day- every day. It’s more a maintenance than a repair routine but it serves for both.
That helped me a great deal with mine.
That’s part of my lower back routine. Also:
1. Lie on your back, loop a rope around the sole of one foot, and pull the leg up to stretch hamstrings. Hold. Repeat w other leg. Alternate legs.
2. Lying down on back, lift butt off floor and hold. Repeat.
3. Get on all fours, arch back and hold. Repeat. (Cat arch)
4. While on all fours, lower your head and chest to floor to stretch lower back. Look like a Moslem praying.
5. Crunches.
Lastly, lots of walking relieves my sciatica and keeps it under control.
YMMV, of course. That routine works for me.