So I have had a bad back for a few years after some naïve lifting in the gym Recently I was playing in a tournament and I injured it again in a slightly different place. Lower back right side near the hip muscles/spine/glutes sort of area etc. I have been doing a lot of reading online , and watching videos on youtube and the problems seem to be stemming from my glutes if this is correct, which as I sit most of the day at my desk job before coaching ,are really tight on both sides. I have been doing a few stretches , and can hit pain free but it comes back whenever I try to serve , it feels quite deep in the muscle , and cannot seem to stretch it. Im not really in a position for physio at the moment , and have tournaments coming up later this month which I need to be healthy for. Has anyone experienced a similar injury or can suggest any stretches or fixes?. I have tried quite a few , but am unsure of the names. Think I need to start yoga or pilates moving forwards.