Hi pressi,
in order to determine the origin of pain, one would have to do an assessment. Unfortunately, there is no way of assessing you from the distance.

Apart from deciding where the pain comes from and how to treat it, Physios test posture, muscle strentgh, joint movement, tendons, ligaments, etc.. The outcome of this assessment will determine which exercises are the correct ones for you and with which loading/ which repitition/ which frequency they should be done. The Physio will then demonstrate and explain the exercises to you as well as watch you doing them. They will correct you and ensure that you know how to perform an exercise correctly.

We overlap in some of these other areas with Personal Trainers and if you have no pain, a PT is also an expert in condition assessment and exercise prescription.
But as you are in acute pain, I recommend that you refer yourself to a Physio.

Good luck,
Fyzzio