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Yoga does wonders.
I started going to a chiropractor and made a big difference. One caution, there are bunch of chiropractors out there that are idiots. I don’t know if there’s a special designation for the one I found, but x-rays and physical therapy machines replaced crystals and pyramid scheme talk
I’ve been working on this for a year and have seen dramatic improvement even though it’s still a work in progress.
Biggest things were getting a sit to stand desk (usually stand 2/3 of the time) and actively working on my posture. Like most of the developed world you are probably sitting incorrectly. When seated your spine should not bend like a ‘C’
Instead you should actively concentrate on hinging at the hips and your butt should be slightly behind your spine. Look up articles on this that will illustrate exactly what I mean.
Other then that, losing weight and getting a stronger core will help. Losing 20 lbs helped, learning to deadlift and work on my lower back and abs helped a ton
Pilates. I had the same issues and I don’t take medications unless I really think it’s needed. My spine doctor told me to do Pilates. Start with mat Pilates and focus on core exercises.
I have an issue with my L5 s?. I am doing a bunch more exercises to strengthen and stretching to help. I stay away from exercises that will aggravate it. While I love the rowing machine, I did a number on myself at Orange Theory. Now I do the strider instead. I adjust the exercises on the floor that won’t work. I had to walk out of one class when the Coach wouldn’t let me adjust to meet my needs. He literally told me I had to do it his way or leave. I left. I complained and this coach has been super nice since then.