Have you heard of psoas stretches? There are whole books and youtube videos on it. Elevate your legs when you sleep :) stretching helps if your pain level isn't too high

Yes also have this problem.
Like yourself had mri scans, just normal wear and tear for my age 59 .
Specialist sent me to physiotherapist who was good at explaining why it was happening and did some massage and exercises on my leg which definitely helped.

Sanaz good info!

Yes i've had a lower back pain that lasted for two weeks, it was really bad, I didn't find anything that relieved it honestly it just went away on its own.

Yes I’ve received muscle strengthening exercises that I do on my bed before getting up. This from my physio. That and I bought a better mattress to alleviate pressure points