I have degenerating lower back, hypermobility so hip and sacrum do not stay in place. I used to go to the chiropractor to get realigned after getting the shot. Ice/heat and proper shoes helped. However, last trip to PT showed me about Piriformis Syndrome. There are stretches for that long muscle (look it up online) that you can do just in time and usually I am good. I also do basic yoga cat/cow/child/cobra moves and clamshells. The more strength you can maintain in surrounding muscles, the better off you are. Dr Mark Tarnopolsky has run many robust studies that recommend PT. This is not like flu, where rest helps: it does not improve this sort of pain. Online, I like Dr Jo, Two Guys for suggestions, but PT is a good place to get educated. Water exercise is also good for flexibility and is painfree.