BJJ

Been training jiu jitsu on and off for about a decade. I regularly experience lower back pain after rolling, especially if I performed an explosive bridge during rolling or attempt a single leg takedown from standing and my back is bent. Even one explosive bridge will cause lower back pain later.

I most definitely have an anterior tilting pelvis, tight glutes and hip flexors. I’ve been stretching my hip flexors for years now, aiming for half an hour of stretching each day. My right side hip is much tighter than the left side one. I even wonder whether I have scarring around the tighter hip, though I can't remember what might have caused such a thing. If money wasn't an issue, I'd get a MRI to see definitively what is going on.

Recently started stretching my glutes, also. In an effort not only to address the lower back pain but improve my ability to leg pummel. I stretch my glutes by sitting in various cross-legged positions. An issue that comes up is right knee (on the leg of the tighter hip) is prone to pain when sitting in cross-legged positions. This can't be a coincidence. I suspect tight tendons, muscles, ligaments or whatever are pulling on my right knee when sitting cross-legged, causing pain. So I don't stretch my right glutes as long as I'd want to, out of fear of injuring my right knee.

Recently I’ve been focused on engaging my glutes as often as I can to correct the tilting of my pelvis and that seems to be helping with the back pain, which tells me the anterior tilting pelvis is likely indeed one of the culprits. For example, before bridging, I’ll make sure my glutes are flexed and my pelvis is "tucked" and rotated such that the anterior tilt is as minimal as possible. This has been helping but the lower back pain is still there, more or less.

Anything I might be missing with respect to stretching? Maybe I'm totally wrong about what might be the issue?

Thanks all.