Mri (pelvis & spine), emg, discogram, bone scan - negative gluteus max & ql get painful and get knots when sitting only. Message is only temporary. No tears. Real slight bulge l5. Going on year now.?

Get checked. For piriformis syndrome. Also check out online exercises that can help. If needed can have this area injected under ct scan guidance.
Avoid prolonged . Sitting or adjust the way you sit which may be trial and error, or chair height, back or lumbar support, high back chair and arm rests. Obviously, no surgical indication. Have you done physical therapy to see if related to any core muscle issues or flexibility issues?