Do you stretch after you roll? I usually do.
I'm usually in a rush to get started on my workout do I do both quickly. I don't actually roll too hard, especially over the areas around my hip and glutes. If you hit a nerve, that's some bad news. You might want to check online for sciatica. You may have done some shit to your psoas muscle. There's a nerve that runs through that hip abs glute region. There are some images online that will tell you what nerve leads to what areas that are affected. It was good for me and my sciatica.
Anyway, I would say, go over your muscles gently. You probably don't need to massage them into a pulp. Even when you get deep tissue massages, they are careful around certain areas.
I'm not a super experienced on foam rolling. Try a YouTube guy called GuerrillaZen Fitness. Stupid name, but he has some great videos you might find useful.