Consult with a physical therapist. I have sciatica in my right leg from herniated disks and degradation in lower back vertebrae. In my case, the first physical therapist had me doing a bunch of balance exercises and McKenzie press ups. This didn't help at all. I just lived with it for another couple of years, but it got worse and I tried a lumbar epidural. That felt amazing for about 12 hours, but then it was right back to "normal". But that temporary relief felt so good, I decided I needed to try something, so I went to a different physical therapist and this time it worked much better. He has me doing a daily set of stretches, mostly leg and hamstring, and it has noticeably improved things. It was just a single session to review the MRI report and teach me the stretches.Thanks for that. So what did you do to recover from your herniated disc. I’m scheduled for a lumbar epidural steroid shot in a week. I’d rather use some type of stretching or other exercise to help rather than more drugs in my body.
I don't know if this applies to your situation, but my therapist feels that pretty much everyone has wear and tear to their lower back by the time they get to their 50s or 60s. But damage doesn't necessarily mean pain. He feels that pain is usually due to a lack of flexibility in the lower body.
Anyway, good luck and try PT. If you don't get some relief within a couple of weeks, try a different one. Even if the shots help for a while, you want to try to address what you can of the underlying problems.