In my experience, I feel that your left QL(quadratus lumborum) muscle is in spasm. It can be due to wrong posture and muscle imbalance and/or stress.
If recently u hv added stress in Ur life maybe work or personal reasons...u ll hv to handle it slowly n try to reduce Ur anxiety.
If it's posture related with added muscle imbalance, u ll hv to figure out what's wrong with your standing/walking/sleeping n sitting position...n try to correct them..
You can use ice pack at Ur Left low back and left buttock.
Do some gluteus strengthening exercises along with deep diaphragmatic breathing exercises
Avoid stretching Ur back for now...do some stretching exercises for Ur quadriceps - front of the thigh muscles
Next Steps
Visit an experienced Physiotherapist
Health Tips
Keep pillow underneath your knees while sleeping on Ur back.