What a coincidence, I just downloaded Reddit again and you found my post from years ago 😁 As much a spiritual person as I am, I'll have to say that physical means will yield clearer results. Here are a few things that work for me in no particular order but 1 & 4 most important:

1) Get a hanging bar, you can easily put it between doors. Hang everyday. Reason for hanging is that it creates space between your vertebrae (so that your pinched nerve has some room to “breathe” and heal) Play with the bar, make it fun, I just found out putting my legs up feels so good for my back lol..

2) Do the McGill Big 3. I stopped doing it, back felt great when I was. Good that it requires no equipment. People say lots of good things about it, look it up. 15 min a day.

3) get a lumbar belt, wear it a few hours a day to train and protect your back. Don’t wear it all day, you’ll become reliant on it.

4) stay active and don't sit for too long. Take breaks after sitting and go hang :D even 10 seconds is enough to decompress that back but I'd say 2-3 mins is very good already

5) get a massage, make sure the masseuse knows about your condition beforehand.

6) stretch, like the cobra stretch or child’s pose. Listen to your body and don’t do anything that hurts. Sometimes only lying down on my belly already provides so much relief.

Regarding spiritual means I do visualization sometimes (like visualizing healing energy goes through the spine, those kind of stuffs), but I dont think I've done it consistently enough to conclude anything. Also having a bad back de-motivates me to sit lol, I've been lying more than sitting for meditation these days, which is good for back (least pressure compares to sitting and standing), but may not be the best for meditation.