One- Walk as much as you can, as often as you can.
Two- Lay down on the floor face up. Bring your knees up with your feet flat on the floor. Put a cricket ball, tennis ball, baseball, or racketball under one hip and slowly lean your weight onto the hip/buttock that has the ball under it. You will be able to regulate the amount of pressure applied to your hip by how far you roll/lean your weight into the ball. This will help stretch and lengthen the piriformus muscle. This will increase blood circulation to the hip muscles.
Here is a video of rolling the hip out with a tennis ball-
Three- Take a hot bath, soak in a jacuzzi spa bath, or hot tub. Increased blood circulation helps the muscles lengthen, stretch and relax.
Four- Avoid stretches that rotate the lower back.
Five- Stretch the piriformis muscle. Click here for a step by step guide to stretch the hip and lower back including the piriformis muscle.
Six- Stretch your quadriceps. When the quadriceps muscles get tight and shorten, they pull down on the front of the pelvis, tipping the horizontal position of the pelvis forward. Then the muscles in the lower back have to compensate. When the quadriceps muscles are lengthened, the muscles in the lower back won’t need to tighten in order to compensate.
This video shows how to stretch the quads-
Seven- Get massage on the quads to lengthen and relax them.
Eight- Sleep with a pillow between your knees while sleeping on your side. A pillow between the knees can take pressure off the muscles of the hip.
Nine- Use a foam roller to “roll out” the front (quadriceps), sides (IT band), and back of your upper legs (hamstrings).
Here is a video showing how to use a foam roller on your upper legs-
Ten- Rub arnica cream, arnica gel, and/or liniment into your lower back and hips.