Physical therapy helps. Check this out https://youtu.be/n9CDhcVTAdc and https://youtu.be/k1luKAS_Xcg (I only started paying attention after my emergency back surgery)

I have been trying many different types and combinations of stretches and various prolonged physical therapies (in-office and not) for many years... unfortunately nothing has ever helped, not even the McGill Big 3.

Sitting and laying is fine, but walking I can manage maybe 10 minutes max before it starts to hurt, and only gets worse quickly from there. Then I must rest for at least as long as I was walking to get another 10 or so minutes.

Sometimes manually stretching my spine out can help reset that time limit (like lay down with knees up and push down on my thighs to stretch it, it usually pops), but it's only temporary.

If I'm walking on uneven terrain then my muscles go into wild inflammation mode and are hard as rocks... on top of the spinal/nerve pain.