Groin and sacral pain

Because of a herniated disc, I am afraid of other exercises and tend to do them incorrectly, so I mainly focus on walking exercise diligently.

My lower back doesn't hurt anymore, but I keep experiencing pain in my groin and sacrum.

For a while, my back was stiff and I couldn't bend down, but these days, I can still bend well.

However, the groin has been consistently hurting recently.

There are also intermittent pulling sensations in the lower back.

Since I have suffered a lot from a herniated disc, I only do walking exercises so that it doesn't get worse with other workouts, but I need to learn about other exercises. I'm a bit conflicted.

I'm frustrated because they only give me painkillers when I go to the hospital.