You already know that sitting all day is bad for your back. You have heard this from doctors, from articles, from the ache that settles into your lower back around 2 PM every weekday. What you may not know is why sitting destroys the lower back so specifically, and why the standard advice - "take breaks," "get a standing desk," "sit up straight" - addresses the symptom without touching the cause.
The cause is not laziness or bad posture or a cheap chair. The cause is structural. When you sit for prolonged periods, a cascade of muscular and skeletal changes occurs that systematically dismantles the architecture your lower back depends on for support. Your hip flexors shorten and tighten, pulling the pelvis forward. Your glutes deactivate entirely, removing the largest stabiliser your spine has. Your spinal discs compress unevenly, losing hydration and resilience. Your deep core muscles disengage from fatigue and neglect. Your hamstrings tighten, further pulling the pelvis out of alignment. And your nervous system adapts to this compromised position as the new normal, making it progressively harder to correct.
This is not a problem that a standing desk solves. This is a problem that requires deliberate, targeted reversal of each of these structural changes. And the most effective, comprehensive tool for that reversal is yoga - specifically, yoga designed to undo the damage that prolonged sitting creates.
This guide explains exactly what sitting does to your lower back, which yoga poses reverse each specific mechanism of damage, how to build a sustainable daily practice that prevents the pain from returning, and what to do during the workday to interrupt the damage cycle before it accumulates.
Quick Answer - Featured Snippet
Why does sitting cause lower back pain and how does yoga help? Prolonged sitting causes lower back pain through six mechanisms: hip flexor shortening (pulling the pelvis forward), glute deactivation (removing spinal support), spinal disc compression, deep core disengagement, hamstring tightening, and nervous system adaptation to poor posture. Yoga reverses each mechanism through specific poses: hip-opening poses release the hip flexors, glute-activating poses restore spinal support, spinal extension poses decompress the discs, core-awareness poses re-engage the deep stabilisers, and restorative poses reset the nervous system. A 15-minute daily yoga practice targeted at these mechanisms can significantly reduce or eliminate desk-related lower back pain within 2 to 4 weeks of consistent practice.
What Sitting Actually Does to Your Lower Back - The Six Mechanisms of Damage
Understanding why your back hurts is the first step to fixing it. Each of these six mechanisms operates simultaneously during prolonged sitting, and each one makes the others worse. Together, they create the compound effect that turns a comfortable desk chair into a machine for manufacturing lower back pain.
1. Hip Flexor Shortening
When you sit, your hip flexors (the muscles at the front of the hip) are in a shortened, contracted position for hours. Over time, they adapt to this shortened length - they literally shorten and tighten. These shortened hip flexors pull the front of the pelvis downward, creating an exaggerated curve in the lower back (anterior pelvic tilt). This curve compresses the lumbar vertebrae and is the single largest contributor to desk-related lower back pain.
2. Glute Deactivation
Your gluteal muscles are the largest and most powerful muscles in the body, and they are the primary stabilisers of the pelvis and lower back. When you sit, the glutes are completely inactive - compressed against the chair with zero engagement. Over months and years, they become neurologically dormant. The body "forgets" how to activate them. This removes the primary muscular support system your lower back depends on.
3. Spinal Disc Compression
The intervertebral discs between your lumbar vertebrae act as shock absorbers and spacers. In a standing or moving position, these discs are loaded and unloaded cyclically, which maintains their hydration and resilience. During prolonged sitting, the discs are compressed unevenly (more load on the front) without the cyclic relief that movement provides. This sustained compression dehydrates the discs, reduces their height, and makes them vulnerable to bulging and herniation.
4. Deep Core Disengagement
The deep core muscles - particularly the transverse abdominis and multifidus - are responsible for stabilising each individual vertebra in the lumbar spine. When you sit, especially in a slouched position, these muscles disengage. The chair provides external support, so the internal stabilisation system shuts off. Over time, these muscles weaken from disuse, leaving the lumbar spine without its most important layer of protection.
5. Hamstring Tightening
Like the hip flexors, the hamstrings spend hours in a shortened position during sitting (the knees are bent, shortening the hamstrings). Tight hamstrings pull the pelvis backward, which flattens the natural curve of the lumbar spine. This flattening creates a different pattern of compression on the discs and vertebrae, compounding the damage from hip flexor tightening. The pelvis is pulled in two opposing directions, creating instability.
6. Nervous System Adaptation
The most insidious mechanism. Your nervous system adapts to the positions you hold most frequently. After months and years of sitting, the nervous system begins to treat the sitting posture as "normal" - even though it is destructive. This means that when you stand or move, your body does not automatically return to healthy alignment. The dysfunctional patterns of sitting become the default patterns of movement, making the problem self-reinforcing.
Why This Matters for Your Yoga Practice
Understanding these six mechanisms is not academic - it is practical. Each yoga pose in this guide targets one or more of these specific mechanisms. When you know which mechanism a pose addresses, you understand why it helps. And when you understand why it helps, you practice it with more awareness and get significantly more benefit from each session.
The Seven Yoga Poses That Reverse Desk Damage
These seven poses are selected specifically to reverse the six mechanisms of sitting damage described above. Each pose card explains which mechanism it addresses, how it works, and how to practice it correctly. Together, they form a complete intervention for desk-related lower back pain.
01
Low Lunge
Anjaneyasana
Hip Flexor Release
Reverses: Hip Flexor Shortening (Mechanism 1)
Low Lunge is the most effective pose for reversing the hip flexor shortening that is the primary driver of desk-related lower back pain. It places the hip flexor of the back leg in a lengthened position under gentle load, directly counteracting hours of shortened, contracted sitting. When the hip flexors lengthen, the pelvis returns to neutral alignment, immediately reducing the excessive lumbar curve that compresses the lower back. This is the single most important pose for desk workers.
How to Practice
Step the right foot forward into a lunge, left knee on the floor (pad the knee with a folded blanket if needed)
Position the right knee directly over the right ankle - not beyond it
Tuck the tailbone slightly and gently press the hips forward and down
Feel the stretch in the front of the left hip - this is the hip flexor lengthening
Keep the torso upright, arms can rest on the front thigh or reach overhead
Breathe slowly and hold - do not bounce or force the stretch deeper
Repeat on the other side
What This Reverses
Directly lengthens the hip flexors shortened by sitting. Returns the pelvis toward neutral alignment. Immediately reduces excessive lumbar curve. Relieves the compression pattern that causes the 2 PM back ache. The single most impactful pose for desk workers.
Hold: 1 to 2 minutes each side . Daily
02
Bridge Pose
Setu Bandhasana
Glute Reactivation
Reverses: Glute Deactivation (Mechanism 2)
Bridge Pose directly reactivates the gluteal muscles that sitting deactivates. By pressing the feet into the floor and lifting the hips, you force the glutes to fire - re-establishing the neural connection between brain and muscle that prolonged sitting erodes. Regular Bridge Pose practice restores the gluteal support system that protects the lower back. Additionally, the hip extension in this pose counteracts the hip flexion of sitting, addressing Mechanism 1 simultaneously.
How to Practice
Lie on your back, knees bent, feet flat on the floor hip-width apart, close to the hips
Arms at sides, palms down
Press feet into the floor and lift hips toward the ceiling - squeeze the glutes as you lift
Hold at the top - actively squeezing the glutes throughout the hold
Keep the knees parallel - do not let them splay outward
Lower slowly. Repeat 5 to 8 times, holding each repetition for 5 to 10 seconds.
What This Reverses
Reactivates dormant glutes. Restores the primary muscular support system for the lower back. Counteracts hip flexion of sitting. Strengthens the posterior chain. Teaches the nervous system to engage the glutes again.
Hold: 5 to 10 seconds per rep, 5 to 8 reps . Daily
03
Cat-Cow
Marjaryasana-Bitilasana
Disc Rehydration and Spinal Mobility
Reverses: Spinal Disc Compression (Mechanism 3)
Cat-Cow creates the cyclic loading and unloading that sitting eliminates. As you move between the arched position (Cow) and the rounded position (Cat), each lumbar disc is alternately compressed and released. This pumping action drives fluid into the discs, rehydrating them after hours of sustained static compression. Additionally, the movement mobilises the spinal joints that stiffen during prolonged sitting. This is the most effective spinal maintenance practice for desk workers.
How to Practice
Hands and knees - wrists under shoulders, knees under hips
Inhale: slowly arch the spine, belly drops, chest lifts, gaze rises - COW
Exhale: slowly round the spine, belly draws in, chin tucks - CAT
Move slowly - the benefit is in the slow, articulated movement, not in speed
Focus on the lower back especially - feel each lumbar vertebra moving independently
What This Reverses
Rehydrates compressed spinal discs through cyclic loading. Restores mobility to stiffened spinal joints. Releases accumulated tension in the paraspinal muscles. Interrupts the static compression pattern of sitting. Can be done anywhere with floor space.
Hold: 10 to 15 slow rounds . Daily, twice if possible
04
Sphinx Pose
Salamba Bhujangasana
Spinal Extension and Disc Relief
Reverses: Spinal Disc Compression and Postural Collapse (Mechanisms 3 and 6)
Sitting creates sustained spinal flexion - the lumbar spine rounds forward under the weight of the torso. Sphinx Pose introduces the opposite movement: gentle spinal extension. This extension shifts the load on the spinal discs from the front (where sitting compresses them) to the back, restoring balanced disc loading. It also engages the spinal erector muscles that atrophy from the slumped sitting position, rebuilding the muscular architecture that supports upright posture.
How to Practice
Lie face down on the floor, legs extended behind you
Place forearms on the floor, elbows directly under shoulders
Press forearms into the floor and lift the chest - keep the lower ribs on the floor
Draw the shoulder blades together and down the back
Keep the neck neutral - gaze forward, not upward
Breathe slowly and hold - this should feel like a gentle opening, not a deep backbend
What This Reverses
Counteracts the sustained spinal flexion of sitting. Rebalances disc loading. Engages and strengthens the spinal erectors. Rebuilds the muscular foundation for upright posture. Gentle enough for daily practice without risk of overextension.
Hold: 1 to 3 minutes . Daily
05
Supine Twist
Supta Matsyendrasana
Spinal Decompression and Release
Reverses: Spinal Compression and Nervous System Adaptation (Mechanisms 3 and 6)
Sitting locks the spine in one plane of motion - forward and back. The spine is designed to rotate, and when it does not rotate for hours, the muscles and fascia that support rotation tighten and lose mobility. Supine Twist restores rotational mobility, decompresses the spine through gentle traction, and releases the deep paraspinal muscles that grip during prolonged sitting. The lying-down position removes gravity's compressive effect, allowing the spine to decompress while rotating.
How to Practice
Lie on your back, arms extended out to the sides at shoulder height
Bend both knees and draw them toward the chest
Lower both knees to the right side, keeping shoulders on the floor
Turn your head to the left (opposite direction from the knees)
Allow gravity to deepen the twist - do not force it
Hold for 1 to 2 minutes, then bring knees back to centre and repeat on the other side
What This Reverses
Restores rotational spinal mobility lost during sitting. Decompresses the lumbar spine through gravity-assisted traction. Releases deep paraspinal muscles. Calms the nervous system simultaneously. Often provides immediate relief from accumulated tension.
Hold: 1 to 2 minutes each side . Daily
06
Legs Up the Wall
Viparita Karani
Total Decompression and Recovery
Reverses: All Six Mechanisms Simultaneously
Legs Up the Wall is the most comprehensive recovery pose for desk workers because it addresses every sitting mechanism at once. The inverted position decompresses the lumbar spine (Mechanism 3), the leg elevation stretches the hamstrings (Mechanism 5), the hip position begins to release the hip flexors (Mechanism 1), the complete rest allows the deep core to reset (Mechanism 4), and the profound parasympathetic activation resets the nervous system patterns (Mechanism 6). This is the single best pose for daily sitting recovery.
How to Practice
Sit sideways next to a wall, then swing your legs up the wall as you lie back
Scoot your hips as close to the wall as comfortable - they do not need to touch
Rest arms at your sides or on your belly
Close eyes and breathe slowly
If your hamstrings are very tight, bend the knees slightly or move hips further from the wall
Stay here. This is complete recovery for your lower back.
What This Reverses
Decompresses the lumbar spine through gravity inversion. Stretches hamstrings passively. Releases hip flexors. Activates parasympathetic nervous system. Reduces swelling in legs from prolonged sitting. Resets nervous system postural patterns. The most comprehensive single recovery pose.
Hold: 5 to 15 minutes . Daily - ideally immediately after work
07
Child's Pose
Balasana
Lower Back Release and Nervous System Reset
Reverses: Nervous System Adaptation and Core Disengagement (Mechanisms 4 and 6)
Child's Pose creates a gentle, supported flexion of the lower back that is fundamentally different from the unsupported, slumped flexion of sitting. The difference is that in Child's Pose, the spine is supported by the floor and the hips, the core is passively engaged, and the nervous system receives the signal of safety and rest rather than the signal of sustained effort. This pose resets the nervous system's relationship with spinal flexion, teaches the distinction between healthy and unhealthy rounding, and provides immediate lower back relief.
How to Practice
Kneel on the floor, big toes together, widen knees hip-width apart or wider
Sink hips toward heels and walk arms forward on the floor
Rest forehead on the ground or a cushion
Breathe slowly and deeply into the lower back - feel the back expand with each inhale
With each exhale, release all tension from the lower back, hips, and shoulders
What This Reverses
Immediate lower back decompression and relief. Nervous system reset from sustained sitting stress. Retrains the distinction between healthy and unhealthy spinal flexion. Creates profound relaxation that counteracts the chronic tension of desk work.
Hold: 2 to 5 minutes . Daily, and anytime back pain is acute
The 15-Minute Daily Routine - Your Back Pain Prevention Protocol
These seven poses, practiced in sequence, take approximately 15 minutes and address every mechanism of sitting damage. This routine can be done at home before or after work, or split into two 7-minute sessions (morning and evening). Consistency is more important than duration - 15 minutes daily is dramatically more effective than an hour once a week.
The Desk Worker's Daily Back Recovery Routine
15 minutes . 7 poses . All 6 mechanisms addressed
0 to 2 min
Child's Pose
Arrive on the mat. Release the day. Breathe into the lower back. Let the nervous system shift from work mode to recovery mode.
2 to 4 min
Cat-Cow - 12 Rounds
Rehydrate the spinal discs. Restore spinal mobility. Wake up the spinal muscles. Move slowly and feel each vertebra articulate.
4 to 6 min
Low Lunge - 1 Minute Each Side
Release the hip flexors. Return the pelvis to neutral. Address the primary driver of desk-related lower back pain.
6 to 8 min
Bridge Pose - 6 Reps, 8 Seconds Each
Reactivate the glutes. Restore spinal support. Counteract hip flexion. Rebuild the posterior chain.
8 to 10 min
Sphinx Pose - 2 Minutes
Counteract spinal flexion. Rebalance disc loading. Engage and strengthen the spinal erectors. Rebuild upright posture support.
10 to 13 min
Supine Twist - 90 Seconds Each Side
Restore rotational mobility. Decompress the spine. Release deep paraspinal muscles. Let gravity do the work.
13 to 15 min
Legs Up the Wall - 2 Minutes (or longer if you have time)
Total decompression. Hamstring release. Nervous system reset. The most comprehensive recovery position for your lower back. If you have extra time, stay here for 10 to 15 minutes.
When to Do This Routine
The ideal time is immediately after your workday ends, before the sitting damage has time to solidify overnight. But any time is better than no time. Morning practice prevents the accumulation that causes afternoon pain. Evening practice reverses the day's damage before sleep. Twice daily - a 7-minute morning session and a 7-minute evening session - is the most effective protocol for chronic desk-related lower back pain.
During the Workday - Interrupting the Damage Cycle
The 15-minute daily routine addresses the accumulated damage from sitting. But the damage accumulates hourly during the workday itself. Interrupting the damage cycle during the day is as important as reversing it after. Here are the habits that make the biggest difference.
The 45-Minute Movement Break
Every 45 minutes, stand up and move for 2 minutes. Walk to the kitchen, do a standing hip flexor stretch (step one foot forward in a shallow lunge), or simply stand and shift weight from foot to foot. The movement breaks the sustained compression cycle on the discs and momentarily reactivates the glutes. Set a timer - your body will not remind you because the nervous system has adapted to sitting as normal.
Seated Spinal Rotation
Sitting in your chair, place your right hand on your left knee and gently twist your torso to the left. Hold for 15 seconds. Repeat on the other side. Do this every hour. It takes 30 seconds and restores rotational mobility to the spine that sitting eliminates. This is the single most effective thing you can do at your desk for your lower back.
Seated Cat-Cow
Sitting in your chair, place hands on knees. Inhale and arch the spine (push chest forward, lift gaze). Exhale and round the spine (tuck chin, round back). Repeat 8 to 10 times. This provides the cyclic disc loading that sitting eliminates, without leaving your desk. Do this 2 to 3 times during the workday.
Standing Hip Flexor Stretch
Stand up next to your desk. Step one foot forward into a small lunge. Tuck your tailbone slightly and press your hips gently forward. Hold 30 seconds each side. This counteracts hip flexor shortening in real time - before it has a chance to accumulate into pain. Do this 2 to 3 times during the workday, especially after long meetings.
Glute Squeezes at Your Desk
Sitting in your chair, squeeze your glutes firmly for 5 seconds, then release. Repeat 10 times. This reactivates the glute muscles that are dormant during sitting, maintaining the neural connection that prolonged sitting erodes. Nobody can see you doing this. Do it every hour.
End-of-Day Decompression Breathing
Before leaving your desk, close your eyes and take 10 slow, deep breaths - inhale for 4 counts, exhale for 8 counts. This shifts the nervous system from sympathetic (work stress plus sitting tension) to parasympathetic (recovery mode) before you begin your yoga routine. It takes 90 seconds and makes your entire evening practice more effective.
The Timeline - When Results Arrive
If you practise the 15-minute daily routine consistently and incorporate the workday habits, here is what to expect.
Days 1 to 3: Immediate relief after each session. The relief is temporary - it fades within hours as the sitting damage reaccumulates. But you will notice that the pain after the routine is significantly less than the pain before it. This tells you the mechanism is working.
Days 4 to 7: The morning stiffness begins to decrease. The lower back feels less tight when you wake up because the previous evening's routine is having a lasting effect. The afternoon pain at the desk may shift from a constant ache to intermittent discomfort.
Weeks 2 to 3: Structural changes begin. Hip flexors are measurably more flexible. Glutes begin to engage more readily - you may notice that standing up from your chair feels different, more supported. The afternoon pain episodes become shorter and less intense.
Weeks 3 to 4: For many people, this is where the pain shifts from "constant background problem" to "occasional discomfort on particularly long sitting days." The neural patterns are being retrained. The muscular support system is rebuilding. The discs are more hydrated and resilient.
Months 2 to 3: With consistent daily practice, most desk workers experience a dramatic reduction in lower back pain - often to the point where it is no longer a daily concern. The structural changes from consistent practice create a new baseline. The key word is consistent. Missing a week does not reset your progress, but abandoning the practice allows the sitting damage to reaccumulate.
When to See a Professional
If your lower back pain is severe, radiates down your leg, includes numbness or tingling, worsens with yoga practice, or has persisted for more than 6 weeks without improvement from conservative measures, consult a healthcare provider. These symptoms may indicate disc herniation, nerve compression, or other conditions that require professional assessment. Yoga is effective for muscular and postural lower back pain - the kind that most desk workers experience. It is not a substitute for medical evaluation when symptoms suggest a structural problem.
Your chair is not designed to hurt you.
But your body is not designed to sit in it
for 8 hours every day.
The gap between the two is where your back pain lives.
Yoga closes that gap.
* * *
Frequently Asked Questions
Can yoga actually fix lower back pain from sitting?
Yes, for the type of lower back pain that most desk workers experience - muscular tension, postural dysfunction, disc compression from sustained sitting. Yoga addresses the root causes: shortened hip flexors, deactivated glutes, compressed discs, disengaged core, tight hamstrings, and nervous system adaptation to poor posture. Consistent practice of targeted poses reverses each of these mechanisms. Most desk workers who practise a 15-minute daily routine see significant improvement within 2 to 4 weeks.
How long does the daily routine take?
15 minutes for the complete 7-pose sequence. If you only have 5 minutes, do Low Lunge (1 minute each side), Cat-Cow (10 rounds), and Legs Up the Wall (1 minute) - these three address the most critical mechanisms. Something is always better than nothing. Consistency at 5 minutes daily is more effective than perfection at 15 minutes occasionally.
Is a standing desk better than yoga for back pain?
A standing desk reduces the sustained compression of sitting, which helps. But standing all day creates its own problems - lower back fatigue, foot and knee discomfort, and different postural strain. The ideal setup alternates between sitting and standing throughout the day. Yoga addresses the structural damage that both sitting and standing create. A standing desk plus yoga is the most comprehensive approach. Yoga without a standing desk is more effective than a standing desk without yoga.
Can I do these poses at the office?
Some of them. Seated Cat-Cow, seated spinal rotation, standing hip flexor stretches, and glute squeezes can all be done at or near your desk during the workday. The full 7-pose routine requires floor space and is better suited to home practice. The workday habits in this guide are specifically designed for office environments where lying on the floor is not practical.
Do I need to be flexible to do these poses?
No. Every pose in this guide has modifications for tight bodies - and most desk workers have tight bodies. In Low Lunge, you stay at a comfortable depth. In Legs Up the Wall, you bend your knees or move further from the wall. In Seated Forward Fold, you bend your knees generously. The goal is to reverse the mechanisms of sitting damage, not to achieve a particular shape. Meet your body where it is today.
Should I do this routine before or after work?
The most effective time is immediately after work, before the sitting damage solidifies overnight. But morning practice prevents the accumulation that causes afternoon pain. The optimal protocol is a 7-minute morning session (Cat-Cow, Low Lunge, Sphinx) and a 7-minute evening session (Bridge, Supine Twist, Legs Up the Wall, Child's Pose). If you can only practise once, post-work is ideal.
Will this help if I already have a herniated disc?
Some of these poses - particularly Sphinx Pose and Cat-Cow - are commonly used in disc herniation rehabilitation protocols. However, disc herniation is a medical condition that requires professional assessment. Do not begin any exercise program for a herniated disc without guidance from a healthcare provider or physiotherapist. Once cleared, many of these poses can be part of a recovery plan, but the specific selection and progression should be guided by a professional who understands your individual situation.
How is this different from just stretching?
Stretching addresses one dimension - muscle length. This yoga routine addresses six dimensions: muscle length (hip flexors, hamstrings), muscle activation (glutes, core), disc health (compression and rehydration), joint mobility (spinal rotation and extension), postural retraining (nervous system patterns), and nervous system recovery (parasympathetic activation). A stretching routine helps. This comprehensive approach helps dramatically more because it addresses every mechanism driving the pain.
About Neha - Yoga For Cure
I have been teaching yoga for over 10 years, and a large portion of my work involves corporate wellness - teaching yoga specifically to desk workers who are experiencing the physical consequences of sedentary work. I deliver corporate yoga programs for organisations including Logitech and Delta Electronics, and I teach live online classes to professionals across the UK, Singapore, Indonesia, South Korea, Vietnam, and worldwide. I understand the reality of desk work because I design programs specifically for people who sit 8 or more hours a day and need practical, time-efficient interventions that produce real results.
Yes
Corporate wellness programs designed specifically for desk workers - Logitech, Delta Electronics, Indian Army units
Yes
Deep understanding of the biomechanics of sitting and how yoga reverses each mechanism of damage
Yes
Live online classes where I observe your form and give real-time corrections - essential for back pain recovery
Yes
Practical, time-efficient routines designed for people who do not have 60 minutes - 15 minutes that actually work
Yes
Clear English instruction for professionals across all time zones
Lower back pain from desk work is not inevitable. It is the result of structural changes that sitting creates, and yoga reverses those changes with precision and consistency.
3,32,000 YouTube subscribers . 15,200+ Instagram followers . 3,200+ students worldwide
Follow for daily desk recovery tips and corporate wellness content.
Instagram
YouTube
Your Back Pain Is Not Random - And It Is Not Permanent
The lower back pain that you carry home from your desk every evening is not a random affliction. It is the predictable result of six specific structural changes that prolonged sitting creates in your body. Shortened hip flexors pulling your pelvis out of alignment. Deactivated glutes removing your spine's primary support system. Compressed discs losing hydration and resilience. A disengaged core leaving individual vertebrae unprotected. Tight hamstrings compounding the pelvic misalignment. And a nervous system that has learned to treat all of this as normal.
None of these changes are permanent. Every one of them is reversible through targeted, consistent practice. The seven poses in this guide address every mechanism. The 15-minute daily routine puts them in a sequence that is practical, sustainable, and effective. The workday habits interrupt the damage cycle before it accumulates.
Fifteen minutes a day. Seven poses. The knowledge of why each one matters. That is the complete prescription for ending desk-related lower back pain - not by masking it with painkillers or ergonomic chairs, but by reversing the structural damage that causes it in the first place.
Fix Your Back Pain with Guided Yoga
Live, personalised yoga for desk workers and professionals. Taught by Neha in clear English with real-time posture correction. Corporate wellness programs and individual classes available worldwide.
Book Your First Class