Cycling with sciatica - how to manage back issues?

Hi all, I’m a 59 year old recreational cyclist, hard tail gravel bike with flat bars.

After a good run out (for me - 40 miles mixed terrain) I was gutted to be struck down for the 1st time in my life with sciatica, now diagnosed as L4/5 disc ruptured RHS. Let’s be clear the bike alone didnt cause this, but that ride was probably the straw which literally broke the camels back😁

My physio advises me it’s ok to ride but to ‘take it easy’. However she had no idea when I asked what I should do to my bike to prevent future flare ups and minimise any more damage to my back.

I am considering:

A) a suspension seat post (red shift looks pretty cool)

B) MTB hi rise (40mm?? More??) bars to give a more upright riding position

C) what effect the above might have on fit?

Given my physios blank look, I thought I’d enquire here if anyone has similar experience and if the above mods might help?

I totally get this will reduce performance, but I’m not competing, so this is not your typical bike fit Q&A!

Thanks in advance for ideas, opinions, resources or contacts

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Cycling with sciatica - how to manage back issues?