Piriformis Stretch 1. Lie on your back. ... 2. Cross your left leg over your right so that your left ankle rests on your right knee. 3. Use your hands to grab hold of your left knee and pull it gently toward the opposite shoulder. ... 4. Hold for 15 to 30 seconds. 5. Relax, and then repeat with the other leg. 6. Repeat this cycle 2 to 4 times.

Greetings,  sorry about your pain. Judging by your description your muscles are under tensed state (shorted).  Hence relaxing your muscles will reduce your pain. There is no way your nerve will be in trouble nor your disc.  Just relax. Get a myofascial release done by a physio near your place. Will release pain and you will feel better. Then start exercise program as recommended by your physio. If you cannot get a physio start hamstrings stretching twice daily and ice the back thigh and low back for 10 min. Let me know how you feel, will guide you based on improvement. Be assured your back pain can be cured. If any concerns do let me know.

Have you taken physiotherapy for this condition. Shaure you will get relief. May be you need mobilzation, traction, dry needling will be helpful, that only after clinical examination.

Hello... In any nerve injury complete recovery is mirrage.. Your nerve could have been stretched more than its limit... You might have got MRI scan of spine.. It's required to see if there is disc bulge or disc prolapse in spine... Physiotherapy may give some relief... Consult physiotherapist...