First time sciatica “flare”?

I am 30M and I was in the gym about 3 weeks ago doing pendulum squat I felt a tweak in low back and stopped that exercise right away. I moved to the leg press and finished my workout. The following day after I could not walk very well, I walked with a limp and about a week later I realized I can not walk on my heels my left foot would just slap on the ground and I forgot to mention for a week my glutes and surrounding muscles and hamstring would be firing randomly just spasming out throughout the day. I also experience numb big toe on that side, maybe not numb but loss of sensation for sure. I was in physio during this time period for an unrelated injury , (torn distal biceps tendon right side). I brought this up to doc and he said he gets 1-2 flare ups per year and all he said to do was when I get home from work lay flat with legs elevated on ottoman. I work a very physical job remodeling bathrooms, I was on light duty for 7 months now because of my distal biceps repair, yesterday was first day back doing full demo and instal of shower (in one day). For a week leading up to this first day back my symptoms were starting to subside, but here I am on Saturday morning woke up at 5:30 to more pain and loss of sensation I have been laying with feet elevated on ottoman for 1 hour…please tell me this is going to get better what do I have to do this can’t be my life going forward… I can almost walk on heels again there is at least a TINY bit of strength in easing my foot while weight is on my heels…does this get better??? I do not want to take more time off work and this one is not work related so I will be screwed ….