Do you do chair exercises? You sit on a chair and then bend your upper body forward as low as you can. Not sure exactly what it does but seems to help. I had sciatica for 3 years and that helped get it fixed. I still get pain in my back when the weather changes or when I get sick like the flu or cold or covid. But otherwise my body learned somehow that the sciatica is not pain.

It was on a weekend when I went swimming with family and then the next morning I could not get up from bed due to back pain. And the exercises from a Kaiser permanent pamphlet were the thing that worked. But dude, they were painful as hell. I hope It helps you or someone else.