How to Diagnose and Treat Piriformis Syndrome at Home

I have been getting a literal pain in the butt that radiates down my leg. I think it is piriformis syndrome rather than a disc issue because it gets worse when I sit for a long time. I am a software engineer in Austin so I spend a lot of time in a chair which is probably not helping.

I have been using a lacrosse ball to smash the glute area and it provides some temporary relief. I also do the figure four stretch every night. Does anyone have a more permanent fix for this? I am wondering if I need to focus more on glute strengthening or if there is a specific nerve glide that helps.

I have also considered getting a standing desk to help with the sitting issue. Has anyone found that changing their work setup helped their hip and glute pain? I really want to get back to my heavy squats without this nagging ache.