It’s difficult to give any advice when we can’t see you in person, unfortunately. The physiotherapist visit you had would likely be more valuable and accurate that anything we could suggest, simply because we can’t be sure what is going on for you.
I would recommend, though, that you do a combination of pilates and yoga since it’s likely that your body needs both strength and flexibility. Kim Wilson has a great series of classes that we will be posting as a program very soon and you can choose yoga classes that focus on the legs and lower back.
I hope that helps.