The Ready State Virtual Mobility Coach is like having a virtual Kelly Starrett in your pocket.
Good luck with everything, this can be a slow road. I tore my L5 about 3 years ago and it took me a while to root around and find things that really dealt with the problem. Here’s the stuff that works for me:
1.get a lot stronger in your kore. This will make it safer to move and not turn on your sciatica. I really like kettlebells and yoga, but there are other things.
2. Work on your posture, don’t slouch when you sit. Sit less and stay braced.
3. To turn off the sciatic pain, I stick a lacrosse ball in my QL and work it through. It is an intense, amazingly painful experience, but it really helps break the nerve pain cycle.
I wouldn’t stretch, I think that will aggravate your sciatica more. I would work on basic positions; deep, unweighted squat, smashing your glutes and hamstrings, and freeing your t-spine. All of these things have videos here on the site. Good luck.