I’ve dealt with herniated discs in my neck and lower back, stenosis, arthritis, multiple bulges, and multiple surgeries. Over time, I realized that long routines and complicated programs weren’t realistic for me. I didn’t want to spend an hour stretching every day just to feel functional.

But doing nothing wasn’t an option either.

Over years of trial and error, yoga classes, physical therapy, and simple experimentation, I gradually simplified things down to a small set of stretches that actually help. 

Just something practical that keeps my body moving and pain manageable.

I keep my yoga mat right next to my bed, and this routine is the last thing I do before going to sleep. The order of the stretches below is exactly the order I follow each night.

Before I start stretching, I spend a moment on my knees at the edge of the bed in prayer and gratitude. Then I move onto the mat and begin the routine. It’s become a simple rhythm that helps me slow down physically and mentally before sleep.

I like to do these stretches at night because they help my back decompress, reduce stiffness, and make it easier to relax. I also do them during the day at times.

The entire sequence takes less than five minutes, and it’s something I can repeat every single day without thinking about it.

That consistency is what makes the difference.

When practicing stretches for back relief, the surface you’re using can make a big difference. 

A mat that is both thicker and larger provides more support for the spine and allows you to move comfortably through poses. You can learn more about the advantages in our guide to the benefits of an extra large thick yoga mat.