Generally speaking I would buy a blackroll and look up some YouTube videos and the recommendations in the TR Blog.
Rolling could be quite painful. Stretching too. But doing this every! Day in the evening while watching TV will help and loose your muscles fast and prevent from upcoming pain.
If it’s more than the usual lower body pain after a real hard ride and it won’t get better in some days I would go to chiropractor.
I personally have good experiences with doing some yoga. Particularly deep breathing when you are fully stretched is such a great relief. I and feel and hear my spine and muscles. It was my best decision to join some yoga classes to learn the basics.
Hope I could help.