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The way you describe you pain, that you can feel your hip getting tight, a good stretch to alleviate that sensation is to lay on your back, left ankle on right knee, cup hands behind knee and pull back towards your chest then do same for right over left. Do this stretch at least 3-4 times a week. I do a variation where I lay on the floor with my left leg forward and at a 90 and lay over that leg with my right leg extending back. You can modify for flexibility by putting the leg on a bench and laying over it till you get flexible enough to do it the way I do. I do this stretch almost daily.
If you're curious to see what I'm talking about, there are videos on youtube just search "supine piriformis stretch"
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Nick
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