Stretching at night is most effective.  I believe this will give you some relief.  Also, is there a medical condition that's a factor.  I'm not saying there is one so please don't get all nervous.  I'm just wondering if there's another factor. 

I would suggest Reload as a supplement.  I use it with great results and it really does help with soreness and stiffness.  If I recall, you are not in the US, yes?  Maybe then get some HMB and Creatine. 

You really don't need 30 minutes of stretching.  This might sound silly, but have you tried a quick warmup and then a quicker stretch?

I usually use a hot cold water type therapy after working. The gym has a pool and a spa/whirlpool and I use those along with time in the sauna to help losen up.  At home I suppose a hot bath or cold or hot shower massage would possibly help as well.  I often eat a banana earlier in the day before working out for the potassium to help prevent cramps especially during leg workout days.

Hi Jess and Bill,

I checked with a physiotherapist, there were no problems apart from SIJD which he showed me how to manage. I do 30 minutes of stretching to stretch and to nurse the SIJD (which is commonly the major cause of lower back pain in people but mine was caused by a hip flexor snapping because of too much exercise).

You're right Jess. I am in the UK. I use a medicine ball for a deep-tissue "massage" to release stress from muscles before the workout but I don't stretch before workouts.

I will try the advice.. not sure about the banana though :o)

Thank you so much to both of you.

There are lots of ways to get potassium.  People often use it as an argument for bananas, but when was the last time you heard about someone having a deficiency?  I'm not anti bananas, but do chuckle each time I see that.

So Ruby, if bananas are not your thing then fear not.