A short pre-sleep sequence for back pain should prioritize gentle, restorative poses over anything active or energizing — the goal is winding down, not building strength.
Why restorative poses fit the goal
Poses like Child's Pose, Reclined Twist, and Legs Up the Wall ask very little muscular effort and encourage the parasympathetic ('rest') nervous system state that's ideal right before sleep.
Legs Up the Wall specifically
This restorative pose is commonly recommended for tired legs and lower back relief at the end of the day — the passive elevation can ease accumulated lower-body and lower-back fatigue from a day of standing or sitting.
Ending with stillness
Finishing a bedtime sequence with a few minutes of stillness — Savasana, or simply lying supported with the eyes closed — helps transition from active stretching into the passive state sleep requires.
Should bedtime yoga include any standing poses?
Generally no — standing and active poses are more stimulating and better suited to earlier in the day; a bedtime sequence works best staying seated, supine, or restorative throughout.