1. Place one foot on a bench (or wall) and your knee on the floor.
2. Bring the other leg up to support you in front in a lunge position.
3. Drop the back leg's hip down towards the floor as low as you can.
4. Squeeze your glutes as hard as you can and brace your abs.
5. Posture up slowly, ensuring that you maintain the opened hip position.
6. Reach up to the ceiling with the hand of the side that you're stretching.
7. Maintain and breathe for a minimum of 30-45 seconds each side.

Try "testing" how your glutes feel before and after by giving them a good squeeze together and individually. After doing the couch stretch it's important to do something with good hip extension afterwards to maintain that new opened position. A few sets of kettlebell swings and glute bridges will definitely hit the spot.

Pain management wise, the couch stretch is also a good movement if you have lower back pain. A slight pelvic tilt can compress the lumbar spine and cause you to have to rest for extended periods of time. Keeping on top of this will have you training pain free for the long haul.