If you've tried the first exercise (the back settle) you'll most likely have felt some relief in that position.

Now what we want to do is to build on that so that the relief lasts for a longer period.

So, do the Back Settle exercise first and then in that position all you are going to do is to tighten your butt muscles (with very little pressure) and release.

You want to do these in a slow pulsing fashion. I do mean slow though!

Do a set for a minute and then take a 20 second break. Repeat 3 times.

Also, I know I hardly need to remind you, but do make sure you make it as easy to get up and down from the floor as possible. Use the chair for support and take care.