How to treat a sore back and hips from lifing?

Rest/Meds: Soreness from lifting may respond to Lidoderm patches (numbs the area), physical therapy, injections, alleve, tens unit, massage, etc. Focus on resting for 2-3 days before returning to weight lifting and changing your regimen possibly using less free weights to better isolate the muscle group and place less strain on back/hip. Discuss with pcp, pain specialists or sport medicine physician.

Stretching & cardio: Generally by stretching and some light cardio exercises. Sometimes heat applications or just some tylenol (acetaminophen) or ibuprophen may also help if needed. Using proper lift mechanics can help.