There are many poses that will help relieve the pain, but if the pain is too much then I will advise do not do any exercise as of now, do very mild forms where it stretches your hamstrings. Bending down totally avoid, it will worsen your case, squat if you have to bend down for anything.
Take bed rest as much as possible and let your nerves relax. Take both the legs on the wall touching the wall and lie down for 20 to 30 mins, this also helps relieve the sciatica pain. Balasana, Bhujangasana, pigeon pose, knees to chest one after other leg, these are some good pain relievers.
Also do medical physiotherapy sessions, they will help in reducing the inflammation which will relieve the pain.
You will have to slow down if you want to recover from it, there is no other way out :-( I did not follow and ended up in a surgery.