I have heaps of muscle tension in my buttocks and lower back muscles. how do i relieve it?

Therapy: To reduce muscle tension (any of the large muscle groups), use massage and stretching. You may need to be evaluated first, to make sure that there is not an underlying problem that is causing the muscle tension. If there is no underlying problems, then ask for a referral to a good physical therapist to help break down the initial tension and develop a home stretching program to maintain.