Pinched nerve in upper thigh/hip

Anyone had experience with sharp pain in their upper thigh, right below the hip? From some light research it seems it might be a minor form of meralgia paresthetica. I'm hoping someone out there has dealt with this and has some advice for stretches/exercises to help recovery. It's decently painful right now whenever I move my leg, especially when I haven't been moving. I think it may have come from excessive hanging in a shitty harness on a wall. The spot was pretty numb for a few days after getting down, but now there's no numbness, just pain.

I did triathlons for 10 years. Then I did Crossfit for 6.  Now I'm just old and broken down and decided I need to get back climbing.  I've had a few annoying injuries over the years. Most go away on their own. If I were a trained medical professional, which I am not, I'd say it sounds like a little sciatica.  That could be from pressure on the sciatic nerve from your harness or from a herniated disc. It could also be a strained hip flexor.  First, I'd alternate heat and ice. I'd also take the maximum dose of tylenol and advil, alternating every 4 hours.  I like my tylenol with a Aleve.  Tylenol has a synergistic effect with a lot of pain meds.  You can get a firm foam roller and roll your hamstring and IT band (side of thigh). Then go get a good sports massage.  Not some light touch BS from a chain massage place with Yanni playing, but a real sports massage, preferably from someone who is trigger point certified.  That Trigger Point stuff hurts like hell, but has fixed up wonky rotator cuffs and hip flexors in a couple of sessions for me.  Then go see a good chiropractor.  I'm not a huge fan, but sometimes they move something that just makes everything right again.  Other times not so much.  If it doesn't clear up by then, go see a physiatrist (also called a Pain and Spine specialist).  They aren't back surgeons who want to cut on everyone or Orthopedists who will just tell you to stop doing whatever caused your pain.  They'll probably send you to get an MRI and then figure out the next step. They have a lot of tools in their tool box like e-stim (TENS) therapy, dry needling and my favorite, the cortisone injection.  That shit is money.  Plus you get to take a nap with that sweet, sweet Michael Jackson milk.  My wife had sciatica from the bike and just ended up doing PT a couple of times a week for 6 weeks or so.