How do i cure my low back pain?

I am 30 years old. The bottom left of my back has been in pain since November of 2019. In Jan. Of 2020 i saw my family practice doctor 3 times. She recommended i use a donut cushion when sitting down. But that only makes it hurt more. I rarely sit down. She referred me to a Physiatrist. The physiatrist recommended physical therapy.  I did physical therapy in March of 2020. The stretching they had me do made the pain far worse. The physical therapist told me i need to do these stretches every single day for a month for it to work. After only 3 sessions in a period of 2 weeks i was in so much pain i could barely walk. i never performed these stretches at home as the physical therapists told me because of how much harm they did. To this day, the added pain from the physical therapy has not fully gone away. Next i saw a chiropractor every week for 8 months. I got back adjustments every week and removed all corn and MSG from my diet. I also took a detox supplement. For a few months, this was working and my back was getting better. Then it stopped working and my back pain regressed. I then got an MRI which showed i have a protusion disc in the bottom left of my back. I then went back to the Physiatrist. The physiatrist and chiropractor both recommended i get a epidural steroid injection. It has now been 14 days since the injection. The injection made my back worse. They said its not bad enough for surgery. I can't pick up a gallon of water without hurting

 back. What should i do?