Sciatica

I’ve recently pulled my back and i know 100% it is sciatica. I didn’t actually do anything major i literally stood up off of a chair and i felt my back go and it’s a horrible lower back pain, in my bum cheek and down my leg. Can anyone give any tips to help with the pain or to speed up the recovery process ?? i’m only 19 and also not pregnant so not too sure how it’s flared up...