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I've got the same problem. I do the stretches my PT taught me (lying on stomach for a few minutes to relax muscles, then slowly push up, letting your spine bend - keep your hips on the floor - 12 reps a few times per day - stretch easy at first, stretch more as you can) and use a lumbar roll when I sleep. This alone helps tremendously. I get painful sciatica if I don't sleep with this. Place the roll just above your hip bone while you sleep on your side. You'll find exactly where it's comfortable after trying it. I can't live without this. A life-changer for me. It says for chairs but use it for sleep. Get standard density.
The Original McKenzie Lumbar Roll by OPTP - Standard Density (701) [link]
I use the firm density and I can take it in the house/office and use it there too. Been using it for 2 years and I love it.