Go to a doctor and get pain pills. Also an MRI to diagnose what is going on. It took me about six different physical therapists before I found the right stretching maneuvers to make it work. Unfortunately, everyone is different. So a solution for one will probably not be yours. I have some friends that went to surgery route and some felt it worked and some felt it in it. I have some friends that had the chiropractic approach help. I tried two different ones and neither helped. Some basic principles though I think that helped everyone, or lose that belly fat if you have any (I have 10 to 15 extra lbs and it makes a huge difference to get rid of some of it). Strengthen your inner core, whether that is careful sit ups or planks or similar. Hopefully your road will be shorter than mine to find a solution. It took three different bulged/herniated discs episodes before I found my relief about 10 years ago.

Sucks where you are right now. Been there many times.