It sound like piriformis syndrome.
I've had it and found stretching helped. I know people who swear by foam rollers, but that is something I haven't tried.
Could also be the upper attachments of the hamstring - is it worse during a run or after? Tendons problems seem to hurt less when warmed up and return with a vengeance when cooled off. Did it arrive suddenly or build up gradually?
The pigeon is good( yoga or Pilates move- not sure which)
Andy I suffered with piriformis syndrome last year and I must say your pain sounds similar, but I would get checked out by a doctors or sports physio to be sure, I had to have an MRI to find my problem, some of the exercises for piriformis would not do you any good if you have hamstring injury.
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