Some things that helped me. Anti gravity hangs (Teeter Hangups), McKenzie Stretch (basically a pushup with hips remaining on ground), Lose weight, avoiding anything that compressed my spine, lots of ibuprofren. I did alot of treadmill walking for 5 years.
Treatment options: Steroid shots, if your injury is not very big the shots may actually alleviate all your symptoms, usually the first step doctors take (not an option for me)
Manage the pain with therapy (i spent alot of time at the chiropractor to relieve pain and tightness)
Pain Killer (honestly the pain is due to pinching of sciatic nerve and drugs do almost nothing to alleviate it. Anti Inflammatories help)
With Technology now I would seek out a progressive Doctor and get the surgery if you are anything like my injury. I wasted 5 years of my youth. I'm still playing catch up. My surgery was non-invasive, outpatient. Recovery was about 3 weeks, 6 till I was 100%. I walked out of the hospital. There is no reason to live with the discomfort and pain with the procedures available today. Like scoping a knee. Just Google Noninvasive Lamenectomy in your area and find a Doctor to consult with.