Yoga for back and neck when you sit all day

By yum · Updated 3 November 2026

If you sit a lot, simple yoga stretches can help a stiff back and neck get moving again. The most important thing is to break up sitting time and move often, not to master the hardest poses. Research suggests yoga can give a small improvement in long-term lower back pain, roughly like other back exercises. If you’re in pain, have pain that doesn’t go away, or pain that spreads, talk to your doctor or a physiotherapist before you start.

So the short answer is: move often, and listen to your body. Here are seven stretches you can start with today.

In short

• Long stretches of time in the same position do the most harm. Get up often.
• Ten minutes of movement a day is a good start.
• Yoga can help with lower back pain, but the effect is small and similar to other back exercises.
• If you’re in pain: talk to your doctor or a physiotherapist.
• Some warning signs mean you should get medical help straight away.

Does yoga help with back pain?

It can. A 2022 Cochrane review pulled together studies of yoga for long-term, non-specific lower back pain. It found that yoga is probably slightly better than no exercise after three months, but that the improvement is small. Yoga seems to work about as well as other back exercises. The most common side effect was more back pain, and there were no serious side effects. Source: Cochrane: yoga for chronic non-specific low back pain.

So no, yoga isn’t a miracle cure. But it’s a way of moving that many people enjoy and stick with. And that’s often what matters most.

The NHS also advises staying active with back pain, and lists yoga among the activities that may help. See NHS: back pain.

Why does sitting make your back and neck stiff?

Your body is built to move. When you sit in the same position for hours, some muscles rest too much, while others work all the time to hold you up. You probably know the feeling: your shoulders creep up towards your ears, your head slides forward towards the screen, and your lower back stiffens.

It’s not about finding the perfect sitting position. The best position is the next one. Change often.

7 yoga stretches for back and neck you can do at your desk

You can do them on an office chair without wheels, or standing. Move slowly, breathe calmly, and stop if anything hurts.

1. Shoulder rolls (1 minute). Sit tall. Lift your shoulders up to your ears as you breathe in, and roll them back and down as you breathe out. Ten times.
2. Ear to shoulder (1 minute). Let your right ear sink towards your right shoulder. Let your left shoulder feel heavy. Five calm breaths. Switch sides.
3. Chin tucks (1 minute). Draw your chin straight back, as if making a double chin. Hold for a moment, then release. Ten times. Good for “screen head”.
4. Seated cat-cow (2 minutes). Hands on your knees. Breathe in: push your chest forward and look up slightly. Breathe out: round your back and look towards your belly button. Follow your own breath.
5. Seated twist (2 minutes). Sit on the edge of the chair. Turn your upper body to the right, with your left hand on your right knee. Grow tall as you breathe in, and turn a little more as you breathe out. Five breaths. Switch sides.
6. Chest opener (1 minute). Interlace your fingers behind your back, or hold the back of the chair. Lift your chest and let your shoulder blades draw together. Five breaths.
7. Standing forward fold (2 minutes). Stand up. Bend your knees well and let your upper body hang down towards your thighs. Gently shake your head. Roll up slowly, one vertebra at a time.

That’s about ten minutes. You can also split it up and do two or three stretches every time you get up.

How often should you do them?

Little and often beats a lot, rarely. A few minutes several times a day often does more than one long session on a Friday.

A few ideas to fit it into your day:

• After every meeting, get up and do stretch 7.
• While the coffee brews, do shoulder rolls and ear to shoulder.
• Set a reminder every hour. Get up, take a few steps and sit back down.
• Take the stairs, and go for a walk at lunch.

And for many people, a regular weekly yoga class helps the habit stick.

When should you see a doctor about back pain?

Talk to your doctor or a physiotherapist if you’re in pain before you start exercising. And if the pain gets worse or doesn’t go away.

Get medical help straight away if you have back pain and also:

• changes in your bladder or bowels, like difficulty peeing or not being able to control it
• loss of feeling around your genitals or bottom
• weakness, numbness or tingling in your legs

That’s from sundhed.dk (in Danish) and the NHS. Also see a doctor if the pain gets worse or lasts, if you have a fever or lose weight without trying, or if the pain started after an accident. Pain, tingling or numbness that spreads into your arms is also worth a chat with your doctor. In Denmark, call your own GP, or 1813 out of hours in the Capital Region. In an emergency, call 112.

Which yoga classes are good for a stiff back?

Choose a calm class where you have time to notice what’s going on. Avoid starting with a very physical class with speed and upside-down poses.

At yum, that could be:

• yum on earth: for all levels, with yin, restorative and meditation. Slow and grounding.
• yum at sea: for all levels, a set sequence with a focus on alignment, strength and flexibility.
• yum basic elements: for beginners, where you learn the poses properly.

Always tell the teacher before class if something hurts. Then you can get alternatives.

How we do it at yum

• Classes: yum on earth and yum at sea are for all levels. yum basic elements is for beginners. See class descriptions.
• Props: Mats, blocks, bolsters, blankets and straps are free. Blocks and bolsters make many poses more comfortable for a stiff back.
• Class size: 18 at most, so the teacher can get round to everyone. All classes are taught in English.
• Booking: via Mindbody. Cancel at least 4 hours before, or there’s a DKK 75 fee.
• Where: Alliancevej 22, 2450 Copenhagen SV, by the canal in Sydhavnen.

Want more everyday practice? Read yoga for stress and sleep. New to yoga? Read our yummy beginner’s guide to yoga or which type of yoga should I choose?. Find times on schedule and booking.

Fancy a calm class? Start with yum intro: 30 days of unlimited yoga for DKK 399 (DKK 359 under 30). Then you can find the class that suits your back and your week. Questions? Write to yoga@yum.dk. Or come by Alliancevej 22 for a coffee after work.

FAQ

Does yoga help with back pain?

It can. A 2022 Cochrane review found that yoga probably gives a small improvement in long-term lower back pain after three months, roughly like other back exercises. Talk to your doctor or a physiotherapist if you’re in pain.

Which yoga stretches are good for the neck?

Shoulder rolls, ear to shoulder and chin tucks are simple stretches you can do at your desk. Move slowly, breathe calmly, and stop if anything hurts.

How often should you stretch if you sit all day?

Little and often. A few minutes of movement several times a day, and a break from your chair at least every hour, often does more than one long session a week.

When should you see a doctor about back pain?

Get help straight away if you have bladder or bowel changes, loss of feeling around your genitals or bottom, or weakness or numbness in your legs. Also see a doctor if the pain gets worse, lasts, or you have a fever.

Which yoga class is good for a stiff back?

A calm class where you have time to notice what’s going on. At yum, yum on earth and yum at sea are for all levels, and yum basic elements is for beginners. Always tell the teacher if something hurts.