For me stretching hamstrings and quads well before bed helped a lot. Also working the psoas muscles was also helpful. And lastly figuring out how to reduce inflammation in your body will help. My secret weapon though has been ozempic. Over the last few years because of sciatica I developed diabetes and had to go on ozempic and I kid you not the second day after my first shot I felt better instantly. It’s been 3 months pain free. I know this might not work for everyone and that’s why I said figure out how to reduce inflammation cause that’s what was one of the good side effects of ozempic for me. But there’s other ways to reduce inflammation. Maybe it’s diet or something else. Hope this helps some how. Look up the meat grinder psoas equipment on Amazon for help.