I know your pain all too well. I've been dealing with two herniations in that area for two years. Best advice I can give you is to see a neurologist. The pain you're getting is nerve impingement and it could be very damaging if left unsupervised. I have extensive damage but a neurologist has been amazing at helping me find proper treatment. Look for neurologists that deal with pain management. Until then, I highly recommend getting a gel ice mat that is roughly the size of your lower back. Ice 20 minutes before bed. On horrible nights, take it to bed with you. If you can find a reputable chiropractor, you'll get more movement than you ever thought you could woth their help. I know some doctors hate chiropractors but not all chiropractors force your body. Mine definitely does not. Ask people you know if they see any chiropractors they like. Never see a chiropractor that is rough on your body. A lower spine adjustment can do wonders.

Oh! I almost forgot. The best thing you can do for your body is to swim. Don't push yourself. But get some light exercise in water. It takes the pressure off your body so that you can work on your muscles and get a little more strength and flexibility.

thank you so much for the advice! I'm currently seeing an orthopedic doctor and he says the next step is surgery if everything else doesnt work, but that's kind of scary especially at my age :) so I really appreciate it. I am very scared that im going to have a lot of nerve damage at the end of this since its been going on so long, and ive read online that it shouldve gotten better by now so its nerve wracking, but im so glad to see that others are going through the same issues i am :) I've mostly tried heat but I'll try an ice mat next!! Thank you again!!

I have gone 2 years living with multiple herniations and so far I've gotten the most relief out of a reputable chiropractor and swimming. Just remember, it's okay that it hasn't healed, it's very common and there are so many ways to treat it. Take good care of yourself and never push yourself. You may not be able to do things you used to do, I know it feels so disheartening, but love the little things you can still do. Never push yourself. Just keep yourself active the most you can.