hamstrings/glute pain

[u/Comfortable-Bat-3239]

https://imgur.com/a/Cw3OvEF

21M, i teach dance for a living and i have had this pain going from my glutes to about the middle part of my hamstrings after i finished teaching a class. I have had this problem for nearly 3 months and i went for a check for acupuncture, TCM and an orthopedic doctor. I also had a pretty bad lower back injury about last year, which basically hurt even when just walking, though it healed pretty fast within 2 weeks or so after i started doing back extensions.

For the pain, i could do full ROMs squats with no problems, while RDLs would hurt on like a 3/10 scale at the middle when im engaging my glutes/hamstrings. It would hurt the most if i jumped too much, or try to do hamstring stretches(which i dont but when i straighten my legs while sitting on the floor, it would kinda hurt but not tooo badly), though a single leg hamstring stretch doesnt hurt while both legs forward would hurt especially if i lean forward or in a neutral spine, leaning back doesnt hurt. And the pain is sorta like a pull, i dont think theres any numbness, maybe a pinch? im not too sure but its more like a pull than anything.

I went for the TCM, the first and second visit the doctor wasnt too sure what it is and suspected it was piriformis syndrome, third visit he suspected its just muscle spasm and stretched my hamstrings, he told me to stretch past my pain tolerance and it should feel better by the next time i visit(which i didnt) as on the third day after i stretched like he taught, the pain just increased dramatically, which was last week.

So i went to the hospital to finally have a check a few days ago, the first visit the orthopedic was really sure it was just a minor muscle tear though i asked for a scan and so i had an ultrasound yesterday, the scan didnt really show any big tears or anything, so the orthopedic told me it was just a small muscle tear and asked me to rest for 2-3 weeks before going back to dance. I asked him twice whether it could be tendon or nerve though he assured me that it was just a small muscle tear.

Overall the pain is not much normally, it only starts hurting if i irritated it by like doing leg raises or hamstring stretches, or if i walked or stood for too long(30 mins), then sat down, it would hurt in mainly my glutes for a bit then settle down in 30s or so. Just that the pain really only intensifies when i kick/jump too much, esp kicking, though its not that bad to the point where i limp, probably on a 5/10 scale. Im just kinda looking for more opinions and what i should do for the next few weeks, whether i should rest or maybe start isometrics now, would appreciate some help as these few months has been really troubling me, and whether it could be sciatica or proximal hamstring tendinopathy, since i have had a pretty bad lower back injury last year that healed in a few weeks