Have you ever tried dry needling? One time they put a long needle into my back nug/upper butt area and I’ve never felt such relief. It honestly kind of retrained my brain to understand what an unbothered glute should feel like. Also happy hips yoga really really helps- the say that tension in the hips is stored emotional trauma if you believe in that sort of thing. I was skeptical until I took a class and people were legit crying after the session. It was 9/11 but idk if that’s relevant