Been there, done that. The best thing that helped me was learning how to stretch out my hamstrings. Physical Therapy was expensive but showed me all the exercises that help. If you Google hamstring exercises that may help you.

Damned if mine hasn’t flared up now as well. Great post

I was recommended this book
Treat Your Own Spinal Stenosis.
It focuses on exercises to strengthen the multifidus muscles that bridge the vertebrae.
I find the book and the exercises helpful; but frankly I don't understand why my spinal stenosis is much improved, despite no epidural injections or ablation for >2 years; no medication; and not being rigorous with an exercise program.
What I think helped in 2019 was working with a trainer to do core and back strengthening exercises.