https://imgur.com/gallery/PyXpGDx

https://duckduckgo.com/?q=McKenzie+exercises

https://duckduckgo.com/?q=McKenzie+method

https://duckduckgo.com/?q=McKenzie+stretch

The McKenzie stretch has worked for me for over 25 years. Also, flex your stomach and core before you lift heaving things or a week or two later you may feel it. Often after a week I'd forget when it happened, thus not know the instigation of the sciatica and/or muscle pain. Sometimes just crouching over an animation desk all day was enough.

I've also had at least one kneeling stool around for 20 years.

https://duckduckgo.com/?q=kneeling+chair