I’m a 17 year old boy and am not able to train as I want to, I think I have every muscle imbalance known to man. My head is forward, rounded upper back and arched lower back. It’s due to being sedentary, as I am weak all over. I went to see a chiro a few times but he did not get the results I needed and I could not afford it. My lower back has all ways caused me pain and/or discomfort. I have been trying to fix it with hip flexor and quad stretching, but I think those muscles are not tight anymore. I think it’s now a case of glute strengthening, so I have been doing that with glute bridges and just squeezing the glutes whenever I can. So that’s what I have been doing for the last few days and yesterday my glutes were really tight and I didn’t know if I should roll them or not, I did some research and saw that the piriformis will also taking over the glutes job if weak. I have a hell of a lot of external rotation, but very little internal rotation, could my piriformis be causing this? I wanted to work on my lower back pain by doing squats to strengthen my core muscles but every time I hit parallel my lower back starts to round. I can’t afford to see anyone at the minute, so should I try and roll the piriformis and stretch it would that not stretch my already weak glutes. I have gone through a lot of the mwod videos, but to be honest I’m not sure half the time if I should be doing them. An example would be after sitting he stretches or mobilises the hamstrings and what looks like the the glutes, I don’t know what’s getting stretched half the time, let alone if I should be doing it.

A quick round up

Lower back pain
Hamstrings that I’m too scared to touch
Little to no internal rotation, but external is fine

Really sorry for the long post. I could of added more but if anyone does read this and asks for any other info, I would really appreciate it.