TK: buy a foam roll. foam roll ur upper back, legs, ur ass, and ur trapezoids. Dont foam roll ur lower/middle back (below where ur ribcage ends).
also take a lot of magnesium. but also make sure that you dont get iron deficient. dont go to gay orgies n use shitton of drugs. if u use a lot of alcohol, take zinc and vitamin b. alcohol eats ur zinc storages. if ur zinc storages go empty, u cant get sleep and ur testosterone levels will drop to that of an old lady.