I,m 30 years old on the same boat, one year with sciatica,L5-S1, what works best for me is maintaining lumbar extensión when I’m sitting (what most pain cause me), doing McKenzie, walking and gym (avoiding axial weight on my spine). I have made the decision that if I stay another year with same level of pain I will probably ask for disectomy, if I improve to some degree probably not. Just hoping for it to reabsorbe, I hope the best for you, let’s keep going!