same as 5am, i ended up having a discectomy and spinal decompression (now have a big scar that makes me look like i got builders bum all the time!
Play it by ear and see how it goes, if your riding already, sounds like you just irritated the nerve.
For pain relief, i was prescribed everything, including oramorph, nothing really hit the mark until…would you believe it i tried soluble asprin, it is the business for my back pain, nothing comes close (well nothing legal anyway)these days i only use soluble asprin and a little self medicating with herbs and i am reasonably pain free.
PS. dont bother with pilates, i went for same reason and nearly fell asleep every session (so boring) try ashtanga yoga, works on all the core strength but is fun and challenging too