Herniated my L5 C1 when I was about 15 playing rugby, and have reinjured it several times since. Every time I've injured it has been during long periods of being inactive and getting fat.
When it was really bad, the thing I found most useful for rehabbing and almost totally eliminating sciatica is a pullup bar and set of gravity boots. Every time I've injured it my entire core goes into spasm for a week or two when I can hardly move, but after this eased up, the gravity boots were my best friend. Little and often.
It also responds well to squats and deadlifts, but I lift well within my limits. I always lift with a belt and valsalva hard for everything, even warmup sets. I stop before any kind of form breakdown starts to happen. It's usually my lower abs that dictate when I put down the bar. When I'm no longer able to engage them 100%, the bar goes down.
I have absolutely no idea what my 1 rep max is for anything and I'm not going to find out because that just increases my chance of getting in the Robert Oberst injury zone.