I was on Mayo connect in February. I had surgery in January for l5/s1 lateral herniated disk and a laminectomy. All went well. Now I have Piriformis pain really bad. Actually I’ve had this for about 3 years then the pain took over from the herniated disk which caused severe sciatic pain. I’ve read a lot online on what not to do and exercises to do. There are 4 simple exercises I can do on my back. I have a couple good hours but pain rarely goes away. Not sure how to resolve. I won’t take pain medicine. Tried ice - no help. We found a video on massage and my husband tries to copy. It does help for a little while but won’t go away! Any ideas?