Actually TWO things that helped me come back from the brink where I was considering surgery, and reduced need for pain meds.

ONE
Weird, but since I had L5-S1 mainly, a way to 'stretch the disks'. Flat on a firm surface like a floor.
Middle of back flat on floor - push down. Knees up at first.
Take your time to get the flat of the back down first.
Now the end point is to get BOTH knees flat on floor - back of knees as far down as possible, while keeping middle of back down.
This is NOT possible at first, so DON'T PUSH IT!!!!
Try one knee at first, keeping the other bent, alternate. Remember the end point of the exercise.
Go as far as JUST pushing the limit at first. Repeat a few times a day, don't overdo it, especially at first - you are putting a massive physio traction type stretch in that L5-S1 area. The body needs time for the stretch to work, and assimilate. You can do this gently at first when you are bored - hey you are at the point of physical incapacitation by pain, so what else you want to do! ?-)
When you get to the end point, you have achieved much, so reward yourself.
Now Maintenance - repeat as often as necessary without strain.


TWO
"Half Flys"
I discovered this in the gym while doing strength training for better muscle tone, not bulk - it works the spinal rotators - in isolation, mine were so weak, but I didn't know it. It seems to hold everything together, and gave me more spinal support and reduced pain. This takes quite a few weeks to get up to considerable kilo amounts. Take it steady too!

Lie on a weight bench, feet on floor for initial support - you can improvise at home, even the floor at first. Eventually you want to get your feet off the floor and just hold yourself on the bench with your spinal rotators, even getting your arms below the level of the bench. This builds upper trunk & shoulder muscles too and is a useful part of a slight workout anyway. The flys can also be done half sitting - why the weight bench is useful.

Now - at first no weights if you want - your arms HAVE weight anyway - use no more than a kilo at first - at home you can grab soup cans, etc. I eventually got up to 3 Kg dumbbells easily - 5 Kg was an effort, but controllable. That's all you really need anyway, it's just that you can do MORE REPS in batches for better strength - and aerobic capacity too.

Hold your arms closed on your chest, then you do 'flys' - at first full flys, to strengthen your arms muscles & joints - you just open your arms out to the sides and back - try this standing too, it's good, but doesn't do much for the spinal rotators.

Now the 'half flys' - just one arm at a time! Don't fall off the bench! As your spinal rotators build, you can get your feet off the floor and build the weights - don't force or rush - you may just do more damage!

Worked for me
Robin