You got some great responses and ideas there, but maybe we should try to take it a step farther and really investigate WHAT you should be foam rolling and stretching. A lot of times the areas that you feel “pain” are not the reasons for the pain rather they are the areas that are picking up the slack for some where that isn’t doing its job.
Lets just start off with the time in which when you feel the pains?
Our musco-skeletal system is set up such that would should be able to stand for hours upon hours without any kind of struggle or pain. Most of that cant do that for a matter of minutes. My point is, that most of us have muscular imbalances that pull our bodies into uneven postures. Now, I don’t know what type of work that you do but my point is that it could very well be the ergonomics of your work station or the structural integrity of your body.
Do this quick assessment and see just what you feel;
Stand against a wall with heels sacrum (butt bone) shoulder blades, and back of head all touching. Take 10 seconds and survey how you feel. Do you feel like you are falling forward? Is it hard to get all those points against the wall? Can you take your hand and reach it clear across to the other side? Does it feel like your knees are caving in or your shoulders pop up?
If so, you are like most of us who have muscle-tension relationships that are not ideal.
This type of information is key in trying to help you feel better. You probably don’t have two hours each to foam roll, stretch and strength train you whole body and believe me, you want to if you did. It doesn’t make sense to start rolling and stretching without knowing where and what to roll.
Do yourself a favor, assess….assess……assess and free yourself of just guessing.
hope this helps