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I work from home and sit for almost 9–10 hours daily. Over the last few months I’ve developed lower back stiffness, especially in the morning and after long meetings. I don’t have severe pain, but bending forward feels tight. Some friends suggested yoga. Can yoga actually help, and which type should a beginner try?
Yes, gentle yoga can help improve flexibility, posture, and muscle tension caused by prolonged sitting. Many people experience back stiffness because the hips, hamstrings, and core muscles become tight or weak.
Good beginner-friendly options include:
- Cat-Cow stretch
- Child’s Pose
- pose kobra
- Supine twists
- Gentle hip-opening stretches
Start slowly and avoid aggressive forward bends. A beginner yoga class focused on mobility or back care may help more than advanced power yoga. If pain shoots down your legs or becomes severe, seek medical advice before continuing.
