For relieve, you can use the 90/90 position.
If you relax in that position for awhile things should loosen up. If you squeeze something GENTLY between your knees after 15-20 minutes chilling out in the 90/90 you might re-align yourself. But you have to be careful with stretches and weird positions. If your back tissue (ligaments and fascia or whatever ) is inflamed, torching on that stuff is not a good idea.
If you’re tucking tail and having back issues it may come down to some fundamentals you are rushing through.
Here’s a video about pelvic tilt.
And one about pelvic tilt and bracing in the squat
Hip/back problems on one side are super common on TNation. Sometimes dudes just have tight Glute/tfl muscles on one side. Roll those out.
If you feel like you have deeper hip issues, like one just doesn’t move right, check out post 1037 in here.
Does any of that sound relevant?