Can you please help me?

About 4 days now my left hip has been cracking, popping and then I have pain afterwords. Usually when I had that pain as a growing teen - it went away after awhile.

Now the pain is going to the right hip. and my knee cracked too. OMG.

It's really a left hip pain issue. I don't do any exercise.
I sit alot - could be poor ergonomics on the laptop.

But last night the cracking, poppping was happening while I was sleeping - turning around in bed.

Please help - what is going on ?
What do I do?
What exercise?
I'm only 33 years old.