If you have noticed that your back pain or hip pain is now travelling north, you need to catch the myofascial train. First, hit up the superficial back line with Yoga Tune Up® Therapy Balls. Start from the soles of your feet and then work the balls up the back of the calves, hamstrings, gluteals, lower back, quadratus lumborum, up along the erector spinae all the way up to the occipital bone at the base of the skull. This will help release any trigger points along the line.
Then start a simple sequence to stretch out the iliocostalis. Start on the floor with Leg Stretch #1 to release into the hamstrings and lower back, make sure you do both legs; then come to standing and do Boomerang at the wall. This will be awesome for fully lengthening the iliocostalis and other erectors, as well as providing an incredible stretch for the outer hip, quadratus lumborum and other superficial back muscles. Then finish it off with asymmetrical uttanasana (in the video below and as part of the Quick Fix for Hips video) to lengthen through the entire superficial back line. The twist will give you that extra bit of oh and ah as your iliocostalis lengthens and releases.
Working with this simple sequence should start to not only alleviate the hip and lower back discomfort but also free up the calves, hamstrings and upper body to start creating healthier movement patterns for the legs and shoulder, in a balanced and integrated way.