Wolfstein……..you’ve come to the right place STW 😉
that short description sounds like lots going on….have you had a chat with doc/physio/osteopath? Someone real not just us internet folk?
If the pain lasts till the morning I would think you need to see someone, get a proper diagnosis.
Till then………
set up bike can alter a lot of things so that is usually a good start
when your body goes south………is that more of fitness issue if so then try other sports as above running/swimming (possibly the best as it is good on the joints and will work your core)rowing machine or cycling specific spinning
then exercises
as above a good body weight circuit is a good start
air squats/press ups/ box jumps/skipping/ stretches start without weights and then build up lots on mens health you can adapt
As middle age…..generally 40 plus weight exercise are really important to keep bone density and good shape/posture
all of the exercise depend on seeing a real person to have a look a see if there is a musculoskeletal problem, circulation issues, and general check up.