Your symptoms are exactly what I had...was dx with Lumbar 5 herniated disc and a rotated pelvis. Pilates was good for me but did not resolve the underlying issue.
A good PT would start you out with a basic set of exerc. There is no way I can describe them properly but I think I recall some of the names.
Nerve Glide (gas pedal movement)
Back Extension push ups (prone, push up onto elbows, hold 10sec, down repeat)
Piriformis stretch
Pelvis tilt
Supermans on an exerc ball
Psoas stretch
See your Physical Therapist.