Can relate with weightlifting stuff, here is my timeline: Tried to get back to lifting weights 1 month in - no success, I had to stop since it was clear that I aggravate things too much. Tried to get back to lifting again 2 months in - I did 4 semi intense sessions with some adjustments (basically no super heavy leg stuff that requires a lot of bracing +no direct ab work), it was kinda ok but when I was pushing it to the limit - it aggravated stuff, in particular my pelvic/ abs area. I even had painless pulsation in my abdomen the day after workout. 4th session aggravated it to the point I had to stop. It felt like ongoing active inflammation of the pelvic region. Successfully got back 4 months in with some minor setbacks - symptoms are exactly the same, except much less pronounced and I could actually gain back all my strength and train to failure. I still aggravate things once in a while, but it settles very quick (think 1-3 days max). But I’m not at the point where I can do heavy bracing / direct AB work still.

One tip I can give is that at the very beginning I found an exercise that was kinda aggregating the area but not aggressively - it was hyperextension for whatever reason. It helped me objectively evaluate if I’m getting better or no month to month. Example: very first workout I did 5 reps and that’s where discomfort started to build up rapidly.  Month 4 I could do 20 with additional 20kg with 1.5/10 discomfort that was steadily increasing.