Hi,
This will cost you some $$, but I suggest that 1st, see your Dr, then go to a physiotherapist. They use different pieces of equipment to bring relief AND they can start you on exercises best suited to your symptoms.
My story:
2001 was the year of the worst sciatica of my life; lower back pain began in Feb, numb & tingly toes in May; got chiro treatments in June, which aggravated the condition & pushed it into acute pain. It was a herniated lumbar disc - you don't want to go there.
I couldn't sit, sometimes even standing was too painful. Horizontal was the only pain-free position for me. 3 months off work, returned to work 4 hrs Mon, Wed & Fri. and slowly increased to full time in Dec.
There were several diagnoses along the way with different treatments. In no way do I blame the chiropractor, the condition was already there b4 I saw him, but I'm not ready to get chiro treatments yet - cautious, that's what I am. For 18 yrs I've had monthly chiro sessions and now none since June 01! Hehe, guess I'm wary
.
Anti-inflammatories & physio are what helped me the most. The physio used various machines to reduce inflammation plus traction, traction, traction and more traction. In 6 months I had 35 physio treatments.
I realize my case was *likely* LOL to be more severe than what you are describing, but I didn't take care of myself when I should have. I guess I was so used to LB pain that living with pain was normal
Bottom line: we are not medical professionals here, everyone is different and you need professional care, even as to advising exercises. If you don't feel you need a physiotherapist, then you need a trainer in a gym (you know, someone with all the physiology and kinesiology courses under their belt).
Good luck, I hope you feel better soon.