One way to practice stillness (and decompress the spine) is a tool from the Egoscue Method called the static back press. To practice, lie on the floor with your lower legs supported on a chair, ottoman, or sofa so your hips and knees are each at about 90 degrees. Shift so that your low back is flat on the floor, removing your natural lumbar curve.*
Remain here for 20-30 minutes, allowing gravity to do the work to slowly relax tight muscles and joint tension.
Notice the movement of breath in through the nose and down toward the pelvic floor, then back up and out. Feel the breath in the front body…back body…and side body. Notice the breath in the upper and lower torso. If your mind needs an anchor as you rest, continue to notice the movement of your breath, allowing the inhale and exhale to become even while noticing any natural pause between them.
To come out, slide your knees into your chest, and roll as one unit to the side. Use your top arm to press yourself into a seat. Before moving on with your day, pause for a moment and notice what has shifted.
*If this position is uncomfortable or aggravates symptoms, come out of it and consult an appropriate healthcare professional before trying it again.