What helped you the most?

For context, I’m a 25 yr old former college athlete who has been dealing with lumbar back pain and sciatica for over 1.5 years now.

I’ve done multiple rounds of PT, chiros, epidural, rest, anti inflammatories, etc., with little to no consistent relief. It’s not debilitating pain but every day it’s a constant worry and pain in my lower left back, glute, calf, and occasionally foot.

My second mri, last Dec., showed L5S1 disc extrusion with left foraminal stenosis. No direct nerve impingement but a narrowing of the canal.

Looking for any advice on what I can possible do to get back to somewhat normal living. Should I reach out about a foraminotomy, discectomy, etc?

What helped you get the most consistent and long term relief?