How to cure/restore a torn muscle tissue

Hi, I'm new here on the forums and I have a few questions.
 
I was using the leg press (unsure of name), it's where you sit down on your butt and you push the weights with both of your legs. I did a couple of reps and was fine, until the next morning. I felt a lot of pain on my right leg, it's that muscle part right below the butt.
 
I was in a lot of pain so I called up my doctor and the doctor said that I probably torn a muscle tissue. I forgot what she told me to do but all she told me to go pick up some pills. Which was just painkillers.
 
If I don't move around or at least doing something then the pain comes back. If I cough or breath when I'm at a laying down position, it hurts. With my busy schedule, I can't get out early enough to jog or do some exercise.
 
So I was wondering what I can do to prevent it from hurting or restore that torn muscle tissue? HELP!