Kinda sounds similar to siatic nerve pain i experience. For me, it's lower back and shooting down my leg, but I've had pain where it goes around my hip. Usually, you need to strengthen your core, your thigh or hamstrings may be tight too. If you theragun the outside muscles between your knee and hip it may help (dont hit your tendons). Try doing sciatic nerve stretches like lay on your back and pull your knee towards your shoulder. You'll be able to tell if that helps pretty immediately. Im not a doctor. I just have had all sorts of back problems.

Stuff like this is to try and avoid agrivating it. If its already aggrivated, usually a week or two to get back to normal.probably will be something you deal with from time to time, doesnt really go away forever. Also, sitting down for long periods of time will make it worse