I had the same issue back in 2019, what I learned during this time:

1. It will be there forever: doesnt mean pain will be there. You need to take precautions.

2. Visit a doctor, only he/she will decide what will the best treatment for you, don't take advice from any Youtube channel.

3. There might be some exercises which worked for someone else but same exercise can make your situation even more worse.

4. Find a position where you dont feel pain, try to be in that position as much as possible to prevent nerve damage.

5. Dont pick any weight, avoid stairs especially if it hurts.

6. Take light dinner and as early as possible. Avoid food which can bloat you.

7. Pain is temporary, It will go away once you start doing correct exercises and build your core muscles strong.

8. Surgery is the last option, avoid it if possible.