After a long, demanding day at work, it’s common to feel mentally drained and physically tense. Whether you’re sitting at a desk for hours, standing on your feet, or dealing with high-stress situations, your body and mind deserve proper rest and recovery. Dr. Jordan Sudberg, a pain management specialist, knows that relaxing after work isn’t just about unwinding—it’s about actively supporting your body’s well-being to prevent stress from taking a toll on your health.
In this blog post, we’ll explore practical and effective relaxation techniques that Dr. Jordan Sudberg recommends to help you ease tension, reduce pain, and refresh your mind after a busy day. By incorporating these strategies into your routine, you can promote both physical recovery and mental clarity, allowing you to enjoy your evenings without the lingering effects of work-related stress.
Why Relaxation is Important After Work
According to Dr. Jordan Sudberg, relaxation is an essential part of recovery—especially for those who experience chronic pain or stress. “The body is not designed to be in a constant state of stress. When we don’t actively relax and manage stress, it can lead to tension, fatigue, and even physical pain,” he explains.
Chronic stress, poor posture, and extended periods of sitting or standing can contribute to muscle tightness, headaches, and back pain. In addition, the mental strain of dealing with work pressures can affect sleep quality and emotional well-being.
Relaxing after work not only allows your body to recover, but it also helps balance your nervous system, improve mood, and even boost your productivity the following day.
1. Stretching and Gentle Movement
One of the best ways to unwind physically is through light stretching and movement. Dr. Jordan Sudberg often recommends gentle stretches to help release muscle tension accumulated during the workday. Here are a few key stretches that can help:
- Neck Rolls: Roll your head slowly from side to side to relieve tension in your neck and shoulders.
- Spinal Twists: While seated, gently twist your upper body to each side to stretch the back and improve spinal mobility.
- Hip Flexor Stretch: If you’ve been sitting for long periods, stretch the hip flexors to release tightness in the lower back and hips.
- Wrist and Finger Stretches: For those who work on a computer all day, wrist and finger stretches help alleviate strain from typing or using a mouse.
Dr. Sudberg emphasizes the importance of posture during stretching, noting, “When you stretch with correct alignment, you can maximize the benefits and avoid injury.”
2. Deep Breathing and Meditation
Mental relaxation is just as crucial as physical relaxation. Dr. Sudberg often recommends breathing exercises and mindfulness techniques to help calm the mind and reduce stress. By engaging in deep breathing or meditation after work, you can activate your parasympathetic nervous system (the “rest and digest” system), which helps lower your heart rate and promotes a sense of calm.
Deep Breathing Exercise: Inhale deeply through your nose for a count of 4, hold for 4, and exhale slowly through your mouth for a count of 6. Repeat this cycle for 5–10 minutes.
Mindfulness Meditation: Set aside 10-15 minutes to focus on your breath, letting go of any lingering work thoughts. Simply observe your breath or focus on a soothing mantra or sound to center your mind.
“Taking a few moments to clear your mind can make a huge difference in how you feel when you transition from work to relaxation,” says Dr. Sudberg. “It’s about finding a mental reset that works for you.”
3. Take a Warm Bath or Shower
There’s something incredibly soothing about soaking in warm water. A warm bath can help soothe sore muscles, promote relaxation, and encourage better sleep. Adding Epsom salts or essential oils like lavender can enhance the relaxation benefits.
According to Dr. Sudberg, heat therapy is a powerful tool for relieving pain and tension. “Warm baths can help increase circulation to tight muscles, which promotes healing and reduces discomfort,” he explains. “For those who experience muscle spasms or neck pain, a warm compress can also work wonders.”
4. Gentle Yoga or Tai Chi
If you’re looking for a more structured relaxation routine, yoga or Tai Chi can be excellent ways to release stress while improving flexibility and strength. Both practices focus on deep breathing, slow movements, and mindfulness, which are perfect for unwinding after a busy day.
“Yoga and Tai Chi allow you to stretch, strengthen, and relax all at once,” says Dr. Sudberg. “By combining movement with breathwork, these practices offer a holistic approach to managing stress and reducing physical tension.”
If you’re new to yoga or Tai Chi, Dr. Sudberg suggests starting with beginner classes or following online videos that guide you through gentle poses or movements.
5. Engage in a Hobby or Creative Activity
Mental relaxation often comes from engaging in activities that are enjoyable and allow you to disconnect from work. Whether it’s painting, reading, cooking, gardening, or listening to music, Dr. Jordan Sudberg encourages his patients to find a hobby that promotes happiness and relaxation.
“Creative outlets give the brain a chance to relax and recharge, especially if your job is mentally demanding,” Dr. Sudberg explains. “Doing something you love—without deadlines or performance expectations—can be incredibly freeing.”
6. Adequate Sleep and Rest
Finally, nothing beats the power of a good night’s sleep. Sleep is the body’s natural recovery process, and it plays a critical role in both physical healing and mental rejuvenation. Dr. Sudberg often stresses the importance of getting quality rest to allow muscles to recover, promote pain relief, and reset the nervous system.
To improve sleep quality, Dr. Sudberg recommends sticking to a regular sleep schedule, limiting screen time before bed, and creating a calming bedtime routine, such as reading or listening to calming music.
Final Thoughts
Relaxing after work isn’t just a luxury; it’s a necessity for your physical and mental health. By incorporating simple relaxation strategies like stretching, deep breathing, or engaging in hobbies, you can unwind, relieve stress, and promote recovery.
If you struggle with chronic pain or stress, Dr. Jordan Sudberg encourages you to explore different relaxation techniques to discover what works best for you. By prioritizing self-care and relaxation, you can achieve a balanced life, free from the negative impacts of work-related tension.
If you’re experiencing persistent pain or stress, Dr. Sudberg’s expertise in pain management and rehabilitation can help you develop a personalized plan to manage and alleviate your discomfort. Taking care of your body and mind after work is key to long-term well-being.