Relieve pain, prevent injury, and increase performance. Get customized mobility coaching developed by Dr. Kelly Starrett.
Questions are fine.
You are learning more about your situation and how to address it.
Yes, tight/fatigued piriformis and glutes can be an impacting factor to sore back and hamstrings
Here are a couple episodes to check out.
Episode 234: Improve Your Proximal Hip Mobility and Nerve Tunnels
Pro Episode # 45 – Pro user Request Friday: The Dread Piriformis Syndrome (Like the Dread Pirate Roberts…but Different)
Less concerned about when more important that you are addressing your tissue.
Pick one thing to focus on during a session.
One idea, one problem, one area, one position.
You will do more tomorrow.
Soft tissue work is done after training or before bed.
Joint capsule/band work is ok before training.