ok.. this sounds crazy but worked for me even as I doubted it would.
Method 1: If you can, lay flat on your back on floor. Twist at hip and bring your straight leg up crossing to other side. This would only turn your hip. Hold then the other side.
Method 2: If you are having a big flare up. don’t stretch using above exercise.
I had to go to E.R. to get a prescription for valium a muscle relaxer. (The body puts your muscles in spasm to try to protect the injured/pinched nerve so this relazes them.) I was given steroid shot & steroid pills to reduce swelling along with valium. I did not take pain pill although given prn. I have had to have a neve block in my back twice.. but suggest you try to avoid that using the above methods.
Valium is an excellent muscle relaxant and is underused for this purpose. Ask your doctor.