Veggie Blog

Hours at a desk are hard on the back. If you work at a computer and often feel an ache in your lower back, you are in good company. The older version of this article made big promises about yoga postures and even told readers to practice “to the point where mild pain is felt.” That is not advice to follow. This updated guide explains what we know about yoga and back pain, how to look after your back at home, and when to see a doctor.

How common is low-back pain?

According to the National Center for Complementary and Integrative Health, about 80 percent of adults have low-back pain at some point in their lives. It is the most common cause of job-related disability and a leading reason for missed work. Most episodes last only a short time. Causes range from a strained muscle to problems with the discs and joints of the spine, and sometimes no specific cause is found.

Can yoga help?

It may help a little. NCCIH reports that a 2022 review of 21 studies, with 2,223 participants, found that yoga is slightly better than no exercise for low-back pain, although the small difference may not matter much to patients. An earlier 2017 review of 12 studies found small to moderate improvements in back-related function after three and six months compared with no exercise, and it was unclear whether yoga does better than other exercise. The American College of Physicians’ 2017 guideline recommends nondrug treatments first for chronic low-back pain, and yoga is one of several options it suggests. So yoga is a reasonable choice, but it does not cure back pain, and no posture “fixes” the spine.

What should you do when your back hurts?

MedlinePlus says a common myth is that you need to rest and avoid activity for a long time, and that health care providers do not recommend bed rest. If you have no warning signs, stay as active as you can. Stop normal activity for only the first few days, use ice for the first 48 to 72 hours and then heat, and avoid heavy lifting and twisting for the first six weeks. It also says not to exercise in the days right after the pain starts and to begin again slowly after two to three weeks, preferably with a physical therapist’s help. If you lie on your back, a pillow or rolled towel under your knees can ease pressure, and if you lie on your side, a pillow between your legs does the same. Read the full advice in MedlinePlus’s guide to taking care of your back at home.

How should you sit at the computer?

The same MedlinePlus guide gives practical rules. Use a chair with a straight back and an adjustable seat and back, armrests and a swivel seat. Put a stool under your feet so your knees are higher than your hips, and place a small pillow or rolled towel behind your lower back. Avoid high heels, and on long drives stop and walk around every hour. The same idea works at a desk: get up and move regularly. Our posts on the triangle pose for computer users and everyday activities that count as exercise show easy ways to break up the day.

When is back pain a warning sign?

The National Institute of Arthritis and Musculoskeletal and Skin Diseases says to see a doctor if your pain does not improve after a few weeks, or if it comes with numbness or tingling, severe pain that does not improve with medication, pain after a fall or injury, trouble urinating, weakness, pain or numbness in the legs, fever, or weight loss that you did not intend. Do not start any new exercise program, including yoga, until you know the cause.

What about the video below?

At the end of this post is a video titled “Sandy Blaine: Yoga for Computer Users.” I have not reviewed its movements, so follow it only if you feel comfortable, move slowly, and stop at any pain. NCCIH says people with lumbar spine disease and other conditions may need to change or avoid some poses, so ask your health care provider or a qualified instructor first. If you are new to the practice, start with what yoga is and the basic yoga postures.

Sitting still for hours stiffens the back, hips and shoulders, and a few minutes of movement can make a difference. This guide covers four classic yoga postures that suit people who work at a screen: the diamond posture, the locust, the downward-facing dog and a seated twist. Each is described step by step, with notes on who should take care. Move slowly, breathe normally, and stop if anything hurts.

What should you know before you start?

Follow the basic stretching rules from Harvard Health Publishing: warm up for five to ten minutes with light activity, do not bounce, expect tension but not pain, and hold each posture for roughly 30 seconds, which is about five slow breaths. The National Center for Complementary and Integrative Health says that yoga is generally safe when done properly under a qualified instructor, and that sprains and strains are the most common injuries, most often in the knee or lower leg. It also suggests beginners avoid extreme practices such as headstands and forceful breathing. If you have a medical condition, check first with your doctor.

How do you do the diamond posture (Vajrasana)?

Kneel on a carpet or folded blanket with your knees together and sit back on your heels. Lift your chest so your ear, shoulder, elbow and hip are in one line, and rest your hands on your thighs. Stay for a few minutes and breathe. Many people find this a calm way to sit, but it asks a lot of the knees and ankles. If kneeling hurts, put a folded blanket between your calves and thighs or skip it, and do not do it if you have a knee injury.

How do you do the locust (Salabhasana)?

Lie face down with your chin or forehead on the floor and your arms by your sides, palms down. Exhale and lift your legs a few inches, squeezing your buttocks and stretching the legs back. Hold for a few breaths, lower with control and repeat two or three times. This posture strengthens the muscles of the back and legs, but it is not for everyone. MedlinePlus lists leg lifts while lying on the stomach among the exercises to avoid while you recover from a back injury unless your provider or physical therapist says it is all right, so skip it if you have back pain.

How do you do the downward-facing dog (Adho mukha svanasana)?

Start on hands and knees with your hands under your shoulders. Tuck your toes, press into your hands and lift your hips up and back so that your body forms an upside-down V. Keep your knees slightly bent if your hamstrings are tight, push the floor away and let your head hang between your arms. Hold for about five breaths, then lower your knees slowly. This stretches the backs of the legs and the shoulders. If you have wrist pain, high blood pressure or an eye condition such as glaucoma, ask your doctor first, because NCCIH lists severe high blood pressure and glaucoma among the conditions that may call for changes to poses.

How do you do a seated twist?

The traditional twist, Bharadvajasana, starts from a kneeling position. A simpler version works in a chair. Sit tall on the front half of the chair with your feet flat on the floor. Place your right hand on the outside of your left knee, hold the back of the chair with your left hand and turn gently to the left, looking over your left shoulder. Keep your hips facing forward and your spine long. Hold for three to five breaths and repeat on the other side. The old version of this article said to do the twist once an hour if you have lower back pain. I have removed that advice, because there is no basis for it. A better habit is to get up and move often, in line with the Physical Activity Guidelines for Americans, which tell adults to sit less.

Where can you learn more?

Our post on basic yoga postures explains more poses, and yoga postures and styles gives an overview of the main styles. For a standing stretch that suits a desk break, try the triangle pose, and read what yoga is if you are just starting out. The photo below shows the downward-facing dog.

Adho mukha svanasana Yoga for Computer Users

Book: Yoga for Computer Users by Sandy Blaine
View this book on Amazon (affiliate link: we may earn a commission at no cost to you)