Tablet Zix mr Powergesic gel Avoid sitting on ground Avoid forward bending Hot water bag massage

You have gluteal muscle strain. Take NSAIDs.

Prolonged sitting poor posture sudden activity or sleeping on a soft/uneven mattress can strain these structures and cause localized pain sometimes the pain can also be referred from lumbar disc or facet joint issues try avoiding long sitting use a firm mattress and maintain neutral posture while sitting and sleeping if pain persists beyond 1–2 weeks, increases or starts radiating to the leg with tingling or numbness further evaluation like an X-ray or MRI of the lower back may be needed