How To Treat Muscle Strain In Lower Buttocks And Stomach?

Hi, I would really appreciate it if you could help me. I'm 18 years old and I decided to do an at home 5-10 minute workout almost 3 days ago. During and just after the work out, my lower butt and lower part of my stomach felt a bit of a muscle strain. Unfortunately, it's 3 days later and the pain is fairly excruciating at the lower abdominal region (Particularly when I lay down). The pain in my butt has reduced. However, when I press my rib cage area, it hurts. Please help me out?