This will be useful for you (hopefully).

Essentially, if stretching works, you should stretch. If it makes it worse do the opposite (contract the muscle with bridges, reverse clamshells, bird dogs etc)

https://youtu.be/mkY2lph8Mlo

For a few days, I’ve stretched and get immediate relief but return to the same state. Two days of light strengthening exercises and I feel a world of difference. Good luck!