I injured my low back and groin while deadlifting as a young man. Had an MRI, inconclusive about the degree of herniation (hence it must be slight), but apparently there was damage to the casing of the disk. Have an intense "full" and "hot" feeling in my lower legs at times. Was very worried at first, because I did not know how to alleviate the symptoms when they arose, or how to prevent them from arising as often.
After two years of CHYRO and PT, and then four years of experimenting, I learned a few things. To the extent that our injuries were similar, perhaps they might help you as well.
1) PT is nice, especially at the beginning. Part of the problem with this sort of injury is that important nerves and muscles (and much more!) are all articulating in the region. Learning to identify (read: isolate), work, and relax the muscles in the region is useful.
2) A CHYRO suggested I get an inversion table. Inverting (and other kinds of stretching) seem to give me a lot of relief: in particular, by inverting, I am able to more completely relax the muscles and deload the other tissues in the region; I often feel near immediate relief.
I now use a 6 inch diameter hard foam back roll to accomplish the same kind of stretching (it's more portable; I travel with the thing in my suitcase). I have also used inversion boots with gym squat racks. I think the inversion table provides the most relaxing/complete stretch, but the roll could a cheap way to determine if this sort of stretch might help you.
3) Some CHYRO manipulations seem to make things worse. In particular, torque applied by way of the knees to twist/crack the lower back seemed increase rather than decrease my symptoms.
4) I bought better shoes and superfeet inserts. I got a 3 inch diameter hard foam back roll to put behind my back while sitting (forces better posture; I have a hard time remembering otherwise). I take standing breaks or use a standing desk frequently. I sleep on my back or stomach; I try to avoid spending any length of time laying on my side or, in general, with my pelvis tilted. These changes also seemed to help, though the benefit is certainly less than that provided by the stretching mentioned in #2.
Also, though I was not trying, I lost quite a bit of weight last year and that also seemed to noticeably improve things.
5) I actually just returned to power/olympic lifting. Most days I feel as though my back is getting even better; there have been a few days, however, where symptoms were worse than before I began lifting again. Jury is still out.
6) Random. When I have more than just a few drinks, my symptoms are sometimes worse the next day. I suspect this is simply because, after drinking, I do not sleep soundly and flatly on my back or stomach.