For relax a back top hip ,you nee d to put a leg on straight position is on the chair as picture 21, after incline to her,keeping for leg as bending in knee,and keep such pose for 2 min.

 And a reason for waist hurt is loading in peritoneum side.As a not secret,that muscles tie and affect with inside organs,thus in peritoneum loading as a word here calls a belly rip off is often display and muscles loading for waist side,leading to hurt. And on practice as showed,just enough a belly relax and waist in hurt is removes or lows.

As a variant this into peritoneum loading is tie with a rising pressure in into peritoneum side as in raising heavy bags or items. As venous flow out is bad from a spine cerebral canal, venouse stasis  is here and compressing for membrane of spine cerebral. And causes a hurt. Realization this venous stasis is always goes in taking part of iliac waist muscle,thus need to relax peritoneum as finger in navel,relax peritoneum cavity as visceral massage, take coffee as venous tonics and relax for iliac waist muscle as to do a transverse split with a weight transfer on the table or chair as picture 23.

As in these variants  ache in waist is tie with a filled muscle loading,thus for prevent these problems a benefit to do are these three simple exercises as a few times a week,as this avoid a hurt in waist.

1.Stand up before a table, bended leg in the knee put with a feet on the chair as picture 22, pull pelvis to table,delay such pose for 2 min.

2. And to the table , as separate legs in sides, lie with a belly on his as picture 23, delay such pose for 2 min.

3. Stand up on the knees,separated in sides, after sit on the floor, put pelvis between are separated heels,as picture 24. Delay such pose for 2 min, or how you can.

These are three exercises help to prevent are aches display in waist. 

https://daveasprey.com/visceral-mobility-manipulation/

https://www.youtube.com/watch?v=f4UDEIQyy3Q