One easy thing to do that may help you is to do the Mckenzie exercise.  Lay on ur stomach and put your hands underneath you and push up while keeping your hips on the ground.  Initially you may have to push up and hold and it may be uncomfortable but it will feel better when you get up.  I had the same issue and I do get relief with this.  Don’t expect to get relief from conventional medicine because it won’t happen.  Epidural injections were a big waste of time.