So...through the buttocks to thigh, eases on sitting, is it the back of the thigh? Sounds like sciatica nerve impingement. Have you seen a chiropractor?`I have multiple different issues on both sides L3 through both hips, but not sciatica nerve pain. That one often includes the buttocks according to online literature. I have bulging discs, sclerosis, bone spurs, sacroiilitis, cysts, torn labrums, and bursitis and tendonitis. I've been managing all that quite well with physical therapy directed exercises for about 15 years. If I stick with them and do them about 4-5 days a week I walk without pain a couple of miles. If I slack off and let the rest of my life get in the way of keeping up with it, kind of like I am now😏, I flare and cannot stand up straight let alone walk.

Whens your MRI? Be sure to get a copy of the films on disc for your own personal records as well as a copy of the radiologist report.

I've done all that...that's why I was asking here. I thought there might be a consensus from the sheer amount of conflicting advice out there. Stretch /don't stretch, bag of frozen peas/hot water bottle, pilates, yoga, Tai Chi, strange sounding herbs etc. The more you look the more complicated it becomes. Thought there might be a more learned experience view on here.

Best to Google search this and follow physical therapists, chiropractors, personal trainers on one of the dozens of sites that have one of these professionals demonstrating how to do them.