Bugger done back in - need to travel later today

[Stressedgiraffe]

I've done my lower back in. It could be a sciatica flare up but it's only my lower back.

I've taken ibuprofen and rubbed volterol on it. Are there any exercises/ stretches I can do?
I have to travel by train for 6 hours this afternoon. Help!

As a first approach that should be manageable I'd do a hamstring stretch (hold for at least two minutes on each leg). Lower back issues can often be related back to tightened hamstrings. (Caveat: I'm not a medical person and am parroting what I've heard in Pilates class)

Pop online and find a reputable site, sorry can't link at moment, e.g. an NHS one and do some of the stretches. If it is sciatica or slipped /bulging disc it won't do any harm but could give relief.

I swear by heat patches, hot water bottle, walk as much as you can. Which I know sounds nuts but it is the only thing I have found works over the last 30 years.

Exercises for sciatica: piriformis syndrome | NHS - YouTube