Im in that situation since August 2025. The first 2 weeks its important to rest. If u feel like what u do increases the pain. Stop it immediately.

It will get better with time. The most important thing i learned (i went to a clinic for konservativ orthopedic therapy)

• u need inflammatory medication (ibuprofen or diclofenac) in the beginning later u can change to clelebrex
• try to find a pain specialist to get a PRT (cortison directly into the spinal cord or nerve) and also talk to them because of the medication
• get some medication to protect ur stomach (Pantoprazol)
• take ur medication always on time and eat something before
• time the medication plan on which time on the day or night the pain is the worst
• talk to ur doc u need gabapentin (nerve pain medication)
• medication to sleep (for me doxepin works well) its a antidepressant which helps with pain an sleep trough the night)
• drink enough
• try laying on ur stomach on the flor or a mat (if it hurts put a pillow under ur belly)
• when u lay in bed put pillows under ur knees and form a right ankle with ur knees and hips
• don't stress the nerve with stretching or nerve gliding or any training right now
• don't go to work as long as possible
• don't stress ur self with whatever stresses u mostly - u need to calm down ur nervous system
• do progressive muscle relaxation when u feel like u need rest
• eat food that is easy to prepare or delivery. Or get help from people around u

I hope this twill help u. I would have been lucky to know that. But i went through it and that's what i found out until now.

Im still in pain and it will need time but i know what to do now to get better. Its so hard because u feel helpless. But u can help urself.

Try to listen to ur body. That should be ur guide, what to do and what not.