Stretches after sciatica injury

[mkh9]

Hi, I got a lumbar sprain from bending too long and not good posture, then was sent to physical therapy.  I got injured at physical therapy and got bad sciatica pain. I have had the back pain before about 15 years ago and went to 4 physical therapists and all injured me . The last hurt me so bad I couldn't get out the door. So this time I don't want to go to PT.  I now get just glute pain and it is worse every other day. I am taking Tylenol and Ibuprofen,  but it only helps a bit. I am very locked up. I don't want to hurt myself.  But I need some suggestions on how to stretch without injury. It has been 4 months. I am now walking 22 minutes twice a day. But no other chores. I can't even bend to put my pants on.
Thanks
mkh9