Hello! Physical therapist here. What and where are your back issues? Describe the pain and is it in a single location, shooting down your leg or in a band across your back?
Discussion
Lower back basically completely disabled, thrown out back, can't rotate without very severe pain, happening more and more frequently
Lots of tightness in glutes
If you can lay on your stomach with a pillow under your hips, you may get some relief and once relaxed, your back may “unlock”. Without being able to do a physical assessment I can’t really give you much more actionable advice. Try to normalize movement and deep breathing. Often the muscle tightness is your body bracing against a disfunction so if you can move as normally as possible the automatic bracing may be reduced allowing your vertebrae to return to normal positioning.
Thanks I'll try