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Heres how to relieve back and butt pain in seconds. Lie flat on your back next to a door or a wall. Have your hips, knees in a straight line, knees bent roughly at 90 degrees. During the exercise, youre going to press into the door with your feet. From there, Im going to take the painful side, lets say its my right side here, take that sides ankle place it over the other sides knee. When you look down, it should look like a figure four. What Im going to do is take my left hand put it on my left ankle, right hand on my right knee. Im going to slowly press my knee towards the door. The more that you do this, the more that youre going to feel a deep stretch into the hip, the glutes, the piriformis muscle, and the lower back. While this may offer relief in seconds, the goal is to hold it for 20 to 30 seconds. From there, you can relax and repeat up to five times. With each repetition, stretch into it just a little bit more. To take this one to the ne