Lower Ab Muscle Discomfort

One day I developed a feeling in my lower abs that felt like I had two golf balls shoved in my lower abs. I guess it is a tightness feeling, so to say. I went to the Dr and he told me it was an abdominal strain and told me to rest. He told me when it gets better, I can do ab workouts to rebuild. I was on my back in bed for two weeks. It was just too unconfortable to sit up. 2weeks later I got better but the feeling is just weaker than it used to be. Heavy lifting makes it act up. I developed this 5 yrs ago. 2 yrs ago a surgeon said that he beleives I have a small hernia. I never went back to him. I don’t know what my problem is. I just know coughing is bad for it, lifting is bad for it, energetic sensored is bad for it, yelling is bad for it, and any other ab muscle straining. I basically can’t use my ab muscles. It is hard to try not to use ur abs for anything. I have no sensoreding clue as to what is my problem. I know that I can feel a lump on my pelvis that is the size of a tiny wild berry. I don’t know if it is a tight muscle fiber, a big vein, a hernia portion, or what ever. I need as much help and explaination as I can get. I don’t know if light exercise is rehabilitation or worst for it. My problem gets worst after an event of strain. I am lost.