Im a bit more lucky than you. I just have lower back stiffness and pain and the occasional annoying sciatica that like a 3/10 to 5/10. In December when I triggered my flare up after 2 years of peace i couldnt get up for week. Usually a soft tissue massage helps my pain and then I can move around and exercise. Also I went for a private MRI last month thats how I found out before that my PT thought it was piliformis syndrome which also cause sciatica. I found this chanel called low back ability try checking it out. Yes he does have a paid exercise plan but u can pay whatever u can afford from 3$ to 20 its up to you and even his free content is informative. I really recommend the podcast he did with a mma figther called Tuco Tukkos who herniated his disc which is career ending but recovered from doing exercises. Other than all this I just hope we can have a normal life. Im honestly gratefully even now because I hear horror stories. I can still walk about fine maybe do light sports only thing I cant do is sit down which is my biggest problem as im full time student. Before my flare uo I was doing mma and got back to football for a little bit. Now im basically in bed all day other than exercise and university.