My lower back is hurting and knots by my hips. how can i get some kind of relief?

Physical therapies: Sounds musculoskeletal, interestingly on both sides. Possibly strain/sprain of lower spine and/or pelvic muscles & ligaments. An osteopath or physiatrist should be able to discern cause. Physical therapy, massage, & acupuncture might offer treatment. The largest joint in the axial spine is sacroiliac joint, which at 17 square centimeters is a large target for acute & repetative mechanical stress.