To relieve your back pain try this routine from yoga guru Nicole Goodwin. "It targets all the trouble areas that get tight - and, if you're a 'professional sitter' doing eight hours a day at your desk - neck, shoulders, spine and glutes," says Goodwin. "And you don't need to be Gumby to do these moves."

Neck stretch

Relieves "computer neck"
Sit with a straight spine and raise your right arm above your head. Bend right elbow and place that hand on left ear. Tilt head gently towards right shoulder to feel a neck stretch. Tuck chin in slightly. If you want to increase the intensity of the stretch, extend left arm out away from your body, but keep it lower than your shoulder. Want more? Flex at the wrist, turning the fingertips upwards. Hold for five to 10 breaths, then release slowly and repeat on other side.

Eagle arms

Lengthens the shoulder blades
Sit with a straight spine, and raise your right arm in front of you in an "L" shape at shoulder level, with the palm facing to the left. Lift your left arm and place it inside the right, crossing at the elbows and wrists and finally bringing your palms together. Lift both elbows up to shoulder height, moving them away from your chest. At the same time move your shoulders away from your ears. Hold for five to 10 breaths; repeat on other side.

Seated pigeon pose

Variation of the yoga pose, "half pigeon"; stretches the glutes
Sit on your chair with feet flat on the floor. Lift right leg and cross ankle over top of left knee. Keep right foot flexed and knees level. Inhale and stretch spine up, sucking abs in. As you breathe out, fold forward from your hips as far as you can comfortably. Reach forward and rest your arms or forehead on your desk. You'll know you're there when you feel "comfortable discomfort" in the outside of your glutes. Hold for five to 10 breaths; repeat on other side.

Seated twist

Unwinds tension from the spine and torso
Sit on the edge of your chair with your back straight and feet flat on the floor. Place your right hand on the outside of your left knee and wrap your left hand around behind your back. Inhale and stretch your spine upwards, and as you exhale, turn slowly to your left, keeping abdominal muscles sucked in. Keep looking over your left shoulder. With each inhale, stretch up more and with each exhale twist further. Stay for about five breaths, then release slowly as you exhale. Repeat on other side.