TVH Exercise questions

I am about 2 1/2 weeks post op with a TVH and a bladder sling. With just basic walking and sitting, my sciatica has returned. Stretching and exercise is the only thing in the past that has worked. I know I am not supposed to lift more than a gallon of milk or do deep bends. My question is what can I do? What do others find they can do? I know everyone is different and I am not looking to get to the gym or run or anything like that. Just wondering what kind of stretches or exercise others are doing? My pain from surgery is pretty well controlled only using OTC meds during the day. Are others doing kegels?
Thanks for any feedback- good luck to all

Holding your tummy in for 5 seconds as you breathe out whilst sitting up, physio said It's good for posture also helps strengthen tummy muscles, but not too many x