Muay Thai injury – lower back in shambles

Reaching out to hear if anyone has had similar experience and some tips on recovery.

For years I have been training on and off and then in September I started training daily. I started getting issues in my lower left back, not from a specific hit or trauma, but just from pushing myself I guess.

After doing a bunch of research here and youtube I started a specific stretching and mobility routine before and after training, that helped. These were things like side planks, hip thrusts, butterflies etc. etc. I also started getting weekly massages. My back pain was still there in the left side, but reduced. Another big factor that helped was actually my work station – I did about 3-4hours of desk work that gave me the same back pains. But after elevating my laptop, correcting my posture, things changed as well.

Anyways now over Christmas and New Years I have taken a break, thinking that it would be good for my back for a time out to heal. WRONG – now its much worse. Apart from the same back pains as before, I am getting a sharp pain around my lowerback/hip, that goes down into my left buttcheek. This pain comes when I do hip thrusts, if I stand-up and left my leg up behind me. Even when walking, as soon as my left leg is stretched behind me I get this pain.

Nothing has really happened other than me not training, me being much more in active (in front of the TV gaming, watching movies) and me trying out the “The 5 Tibetan Rites” – and now that I think about it, maybe it was this? Rite nr 4, “Tabletop/Reverse Table” is like an extra extension hip thrust. However, the pain slowly crept up within the week, and I only did it a few days, and this sharp pain going down my butt didn’t happen after doing this.

I was at the physiotherapist today and they did some tests and couldn’t pin point the pain point, and said it was just from my inactiveness and I should do some basic exercises… I fear its worse. But the exercises are childs-pose moving into cobra pose, and sideplank with bent leg where I do the clam.

Anyone have any advice or suggestions?

No nerve pain. No numbness. No issues with stool/peeing. No mobility issues (other than me being in pain.)

Thanks!