All muscle strains are pesky. And I have found that most protocols for strains include stretching. We stretch too hard and restrain the muscle. It never works. I like isometric at different angles to push blood into the muscle without re straining. Its gonna take 6-12 weeks of being pain free before u can train it confidently IMO.

One other point to ponder is if u have a hernia where the pain can radiate to the hip???