A great massage therpaist taught me a couple of good tricks
Stand straight and feel the front of your hip bones. There is a corner knobbly bit that stick out in each one. They should be pointing at the same angle. If they are not then you have an rotation.
To try and straighten it…and pleas be careful with this as im just an internet random and havent actually diagnosed you!
Lie on your back on the floor! Knees bent feet on the floor.
Link your hands around the knee of the hip joint that is rotated higher
Push your knee into your hands and use your hands to resist the pressure. Imagine your thigh bone is a 10 ft pole and the far end of the pole is the bit your are pulling on (sounds weird but it activates he deeper muscles)
Hold for 15 seconds, then relax and do it again
In between try a figure 4 stretch. While lying on your back, cross your ankle over the opposite knee. Then you want to use your straight leg to torque in the bent leg to stretch the butt muscle. You can do this in a couple of different ways depending on what suits your body
You can tilt your pelvis away from you nose
You can raise the foot that is on the floor onto tip toes
You can use both hands on the ankle and knee to pull both legs in their crossed position gently towards your nose
A combination!
The last thing I do is use a softer foam roller to roll my lower back and butt muscles, also try to get your IT band but that is hard to get into position for. Look at youtube videos for how to do that.
Take ibuprofen at night and get a thick foam topper for your mattress
Hope you can get it loosened up, if you are lifting children all day, you are going to have to work at loosening your muscles like mad