Thanks for posting your query.
Hernia is usually visible and increases on coughing or raising the abdominal pressure. So, its unlikely to be hernia. Sciatica can also cause the symptoms described by you. This can be caused due to spinal disc herniation
, spinal stenosis
and piriformis syndrome
You can try avoiding those postures and movements which aggravates your symptoms. Could try cold or hot compress for relief from pain.
To find a cure you need to consult your primary care
physician for proper assessment.
Hope I have answered your query.
Wishing you good health.