Here's my home remedy. I lay on my bed with my hands balled into fists with my knuckles applying pressure into my lower back. I slowly rotate my hands back and forth, up and down my lower back into the top area of the buttocks to massage out the muscle. When i do the above, I'll also push down at the top of my azz to provide a stretch.
Don't laugh. It works wonder for me. I'll also let my lower body hang while resting on my forearms from my dip bars. that works too.
Good luck Chris.
