Thank you for your suggestions
@akrasia . They are very much appreciated!
I had never heard of Penetrex before, I will check it out.
I think the seat cushion is a good idea as any type of sitting is very painful and getting worse. I did not injure myself, but I believe it is a result/consequence of long-term bed rest
I have used heat, I can't tolerate the cold though.
Are there specific stretches you would recommend? (ones I can do from my bed while laying down?)