To relieve lower back stress while seated
Put your feet up on yoga blocks or a wooden block about 4"x8"x18". This will bring your your knees up
to or above hip height releasing the lower back and allowing the spine to stack properly all the way up
to your neck. Blocks can be used any place you are seated, like a computer, desk, dining room table, or sewing machine. Putting glides on the 4 corners of each block will allow the blocks to move with your feet on any surface - wood, linoleum or carpet.
To relieve neck and back stress at night
Take 4 pillows and stack 2 on top of each other. You will be laying on your back with your legs up on the pillows. One set of 2 goes under your knees and the other set of 2 goes under your feet. Use a contour pillow to support the natural curve of the neck. The contour pillow will support and release the natural curve of the neck. The pillows allow your back to lengthen and release by using gravity. You do not have to sleep in this position, but try to stay there for 10-15 minutes.
If you do not have a contour pillow, take a basic hand towel and fold it in half vertically, roll it into a roll, like a baguette, and put it under your neck. If your head feels like it is tipping backwards, take a second hand towel, fold it in half vertically and then fold it into a square. Place the square towel underneath the base of your head and your head will be lifted up just enough to not feel like it is tipping backwards.