This is what I do, but no guarantees it will work for you... first a couple of Ponstan available at any druggy.... anti inflamitory, don't let the partial outline of a woman put you off. It works, take a couple to start with and then one every four hours or so.
As for physical treatment: this is a remedy given to me by a military therapist many years ago and it also works.
get on the floor on your back, no pillow, place a chair under your calves to support your legs. This should result in a couple of 90 degree bends. Your hip to knee should be vertical and the knee to ankle should be horizontal. 15 to 20 minutes in this position relaxes all the muscles in your back. (actually have doctors tell me its the ONLY position where each muscle in your back is relaxed.) This is important since the constant pain is typically due to muscle spasms that result from the initial pinching of the nerve.
Keep you hands palm down on the floor adjacent to your hips.
I used to do this in my office every couple of hours and the first time my secretary poked her head in and ran and called the ambulance and fire trucks, thought I had passed out, fell from the chair and whacked my head... pretty funny when all the dust settled.
when you sleep try and keep the same alignment with pillows under your legs or whatever you have at hand. If you sleep on your side keep your neck in line with your spine with a pillow or towels etc. also put a pillow between your legs so that your hips stay pretty much squarely aligned with your spine.
As for stretching, from the positioned outlined above on the floor, raise each leg - bent knee- and GENTLY pulling the knee with your hands try and push your kneecap to your chest. Three to five times on each leg and then do the same with both.. Increasing the pressure each time you do a rep will gently stretch the muscles.
Hot compresses work as do the balms available here.
Good luck, having suffered with a back injury for 40 years I know how frustrating it can be... Rest, Ponstan, posture and stretching will eventually get you upright.
E. G.