Alright, first of all... you're fine.
Nothing is wrong with you, you have no injury, so you need to stop thinking like that right away, that's the first thing you have to do.
Now, all that's wrong wit you is tight tight hips. start doing this warm up today, do it twice a day.
Your biggest problem right now is a lack of flute strength. The glutes are like a tuning fork for the entire body, when the glutes are loose we start to bend forward at the waist, and our shoulders begin to round forward, and it's like our body is slowly ciurling into the fetal telling us to die. Our hips and hamstrings and low backs get tight and strained from overcompensating for the largest muscle in our body: glutes.
Along with the dynamic warm up you really need to do a few stretches.
back foot elevated hip stretch - as it sounds 1 minute
straight leg hip stretch - get a bench and lay your leg flat along the length of it, and lean into the stretch - 1 min
elevated hamstring stretch - throw your leg up on a box and lean into it while keeping good upper body posture.
band hamstring stretch -http://www.youtube.com/watch?v=f8_17FHtL0w
Also do this for your upper body:
K, now you need to focus on growing your butt.
Do 4 sets of 25 hip thrust 3x a week.
Squat twice a week, dead lift once a week light-ish for now, like 2 plates. Do the hip thrusts first thing after as they're top priority. Then do one of these three: split squats, step ups, lunge. Do one for each day. Then do some lat pull downs for 5 sets of 10, focus on squeezing your shoulders together and pulling with elbows and not with your arms use a different grip each workout. You can do these before you squat as a warm up to get under the bar easier and reduce shoulder pain.
Take tues-thurs and train upper body, for every kind of press, you need to do 2 back movements and try hard at them.
another problem you're likely having is that you're probably internally rotated and have rounded forward shoulders. All the back work is going to fix that, and all the pressing is going to make it worse. Don't worry, it will just be like this for a couple months, and a big strong back speaks for itself. This level of volume is too high, but it's got a purpose.
That's about it man, train biceps, do abs, have fun man.