Suggest Treatment For Tingling Pain After Popping Sound In Buttocks Area

A month ago almost I was doing a right split. I heard and felt popping occur in my buttocks area. There was tingling and immense pain. I refrained from treatment because I figured it would heal on its own. To this day I have lost most flexibility and there has been little progress. I don't know if I have torn something or pulled something? I lean towards torn because I have pulled a muscle before and it has never taken this long to recover or give me such pain, I need some clarification?