back and hip

k first of all my lower back is in just a bit pain when i bend but its sore too, yesterday i did seated back rows, push press and incline (on incline like 2 of the reos i took my head up and looked straight instead of looking at the ceiling), well those are the exercises that worked my back yesterday a bit, but i dont know if im injured or just sore?

second my right hip is really strained, its like my bone, its above my hip where that bone is attacched to ur legs. i mean when i try to stretch it, the muscle starts to feel alot of pain and aching. it happeend right before my bball practice even started, i stretched my left jumping leg dynamically but didnt bother with my right so maybe that caused it i dont know…its really strained, hurts bad