I would suggest avoiding movements that will aggravate the pain. Usually these are the movements that pushes the disk outside of its boundary.
Right now, your condition is still not that serious to impinge the nerve roots causing radiating pains to the leg, but you need PT to prevent further injury.
Physical therapy treatment is very important in degenerative disk recovery. There are many modalities that they may use to control the pains associated with the disk. Stretching exercises specific to the tight muscle are very important to avoid further injury. Strengthening exercises of the core muscles is also very important for your back to become stable. You need a PT to demonstrate these exercises because if you do the exercise incorrectly, there's a chance that you might be pushing the disk more outside of its boundary, instead of pushing it inside.
In the meantime, try putting warm compress for 20 minutes to minimize the pain, get into the habit of standing every 30-45 minutes of sitting to minimize pressure on the lower back, get-up from the bed correctly, and avoid faulty posture.
I hope this helps! Take care!