In my opinion you need to take rest and go for a technique called dry needling it will be done at the intramuscular level incorporate this with physiotherapy and do cold fermentation Till then take following Precautions 1. Do not bend forward or twist your back 2. Do not lift heavy weights 3. Avoid prolonged standings and sitting 4. Do not check your pain 5. Look for the correct postures Take care

Postural Correction- Sit Tall, Walk Tall. Extension Exercises x 15 times x twice daily. Apply Hot Fomentation twice daily. Avoid bending in front.

In physiotherapy, specially Hot pack+ultrasonic therapy +tens are the requirement of the treatment along with some exercises.If not done please continue the same. Otherwise consult the orthopedic doctor.

Precautions: Do not  bend forward, avoid stair climbing, avoid squatting. REST is BEST for few days. Lie on a flat surface, place pillow under the knee not under the ankle. Sideways : place pillow between the knees. Apply hot and cold fermentation at least 3times a day. Apply diclofenac gel Exercises: lying on your stomach - straight leg raise. Electrotherapy : IFT consult physiotherapist and make it done.

Take a Rest and consultant  orthopaedic