Sitting All Day? Fix the Slouch and Back Pain with this Easy Exercise


“My back is really hurting from sitting at a desk all day. What can I do?”

“My computer slouch is creeping up on me worse than ever. What can I do?”

I get asked great questions like these on a regular basis.

With so many of us sitting (or standing) at a computer nowadays, it’s no wonder.

Keeping your spine upright might seem like an impossible task, especially if it feels like your upper back is already shaped like a question mark.

If you can relate to these concerns, I have fantastic news:

The cells in your body are constantly renewing and adapting to the things you spend the most time doing.

Whenever you move or do not move, it is like entering data into your cells.

When you spend a lot of time in the same position day after day, your data input doesn’t change much.

Although your cells are receiving data, you won’t notice much difference, because your input is the same.

However, when you change your data input with simple, yet deliberate movements, your body will start to change.

Do you want to know the best part?

It doesn’t matter how old you are!

In today’s video, you’ll learn my favorite exercise for changing your body’s “data input” to help prevent and even reverse computer slouch and relieve back pain from chronic sitting.

As always, after you give this exercise a try, I’d love to know how it goes. Be sure to let me know in the comments below.

Always adapting,

PS. If getting on the floor is a challenge, check out this standing version of my favorite upper back exercise:

Got Computer Slouch? There’s a Simple Fix That Feels Fantastic…




Hi, I'm Sydney and I'm a Restorative Movement Specialist here at Pilates Tonic. My goal is to empower you with tools to connect and live in your body in new and better ways. I'm a passionate advocate for wellness through optimally aligned movement and I look forward to designing a customized alignment and movement program just for you! If you want to find out more, just give me a call at 423.702.5233, or email me at [email protected] See you in the studio!

6 Responses

  1. Hi Sydney, yes movement is essential , for those on computers all day !
    Even small stretches everyday, and this one is fantastic !!
    Thanks for sharing , Much love ❤️

  2. Hi Sydney, this is such an effective move.
    Could it be modified to a table top position where you would hinge the hips but position rhe upper body to perform the stretch?

Leave a Reply

Your email address will not be published.

More To Explore

Join our free Video Training & Updates list!

Get FREE videos and articles to help you learn to move easily in a pain-free body…

Recent Posts…