Hello, As per the history, it sounds more of the pain which is radiating in nature. This pain can be due to either of the reasons. Piriformis syndrome or Nerve impingement. In Piriformis syndrome, the Piriformis muscle gets a spasm and the nerve get pressure leading to symptoms. Applying hot water or icing over the Piriformis muscle should provide relief. In case if this fails then we should look for other things. In nerve impingement, the never coming out of the lumbar spine from the spinal cord get trapped either by the intervertebral disc or muscles of the spinal column. Applying heat pad or icing should stop the symptoms. If it does stop the symptoms then its nerve impingement in the lumbar region. Taking an MRI will be of good to understand that what is the level of damage to the soft tissues. Looking out for McKenzie maneuver should help centralize the pain. You can check this online. Post which, exercises which includes core stability, spinal extensor muscle strengthening, pelvic floor strengthening, and lower limb muscle strengthening should help to a greater extent. You can even take exercise guidelines from the physical therapist Hope I have answered your query. Let me know if I can assist you further. Regards, Jay Indravadan Patel, Physical Therapist or Physiotherapist