Back Pain Relief for Desk Workers — Simple Stretches & Ergonomic Tips

Spending long hours at a desk can take a serious toll on your back, neck, and posture. This service is designed to relieve tension, reduce pain, and teach you simple yet effective strategies to protect your spine throughout the workday. Through gentle stretches, posture awareness, and ergonomic adjustments, you’ll learn how to ease stiffness, improve alignment, and prevent recurring discomfort—all in ways that fit seamlessly into your daily routine.

Who this service is for
- Professionals who sit for extended hours at a desk or computer
- Remote workers, students, and anyone spending long periods on screens
- Adults managing back pain, stiffness, or poor posture from sedentary routines
- People recovering from desk-related strain, scoliosis discomfort, or general spinal misalignment
- Those who want practical tools to improve comfort and productivity at work

Who will benefit
This service supports individuals experiencing:
- Chronic or occasional back pain from sitting too long
- Neck and shoulder tension caused by poor posture or screen time
- Sciatica flare-ups from prolonged sitting
- Fatigue, brain fog, or decreased focus linked to discomfort
- Tight hips, lower back stiffness, or reduced mobility
- Postural issues that make daily movement or exercise uncomfortable

Benefits of this service
- Relieve lower and upper back pain from long hours at a desk
- Improve posture and spinal alignment for long-term health
- Increase flexibility and mobility in the back, hips, and shoulders
- Reduce stress and muscle tension with simple movement practices
- Learn practical ergonomic tips to make your workstation more supportive
- Boost focus, energy, and productivity by reducing physical discomfort

What to expect
Each session blends practical education with gentle, guided movement. You’ll learn:
- Easy stretches you can do at your desk to release tension
- Breathing practices to calm the nervous system and ease pain-related stress
- Ergonomic adjustments for your chair, desk, and screen setup
- Mindful posture awareness strategies to carry into your daily routine

Sessions are tailored to your needs and comfort level, ensuring you walk away with realistic tools you can use immediately at work or home.

Why choose this service
Many desk workers live with pain they assume is “normal.” This service goes beyond temporary fixes by addressing both posture habits and body awareness. With a trauma-informed, holistic approach, you’ll not only relieve discomfort but also develop lasting strategies to protect your spine, nervous system, and overall well-being. The combination of gentle movement, breathwork, and ergonomic education makes this service practical, empowering, and highly effective.

Next steps
Ready to feel better at your desk and beyond? Book a free consultation to explore how this service can help you ease back pain, improve posture, and create long-term comfort in your daily life.

Please fill out the intake form before the session. Message me if you have any questions.
https://forms.gle/VLiHrHysi1Ah1WTo8

Q: Where are you located, and what services do you offer?
A: We are based in Boston, Massachusetts, offering yoga therapy, mindfulness, movement, and mental health support. Services include individual and group sessions, workshops, and trainings—available both in-person and virtually.In-person trainings are hosted in collaboration with local studios and partner organizations throughout the Boston area. One-on-one sessions are also available in person for those seeking a more personalized experience.Virtual services are accessible from anywhere.

Q: How much do sessions cost, and do you offer consultations?
A: Pricing depends on the type and length of the session and will be discussed during your initial consultation. Initial consultations are free of charge and help us review your needs and tailor the right option for you.

Q: Do you accept insurance?
A: Although I do not accept insurance for yoga therapy (private pay only), I can bill for certain mental health services depending on your insurance if you live in MASSACHUSETTS only. Please check with your provider, and we can discuss this further during the initial consultation.Yoga Therapy is not universally covered by insurance, but some options may apply:Some Health Savings Accounts (HSAs) or Flexible Spending Accounts (FSAs) may reimburse Yoga Therapy if prescribed by a healthcare provider.Some private insurance plans cover complementary and alternative medicine (CAM), which may include Yoga Therapy. Please check your benefits.As a mental health provider, I may bill through my private practice for mental health conditions such as chronic pain, stress-related disorders, anxiety, depression, or mobility impairments.PLEASE NOTE that I do not accept insurance for Intensives or Workshops—only for Intake and Regular Sessions. Consultations are free of charge.

Q: How do I book an appointment, and what information is required?
A: You can book an appointment by phone, email, or through the provided online booking link. Once scheduled, you’ll receive an intake form via email to complete before your first session. This form gathers important details such as your health history, dietary preferences, and goals. Please fill it out completely to ensure a tailored experience during your consultation. If you need to update the form, you can do so before your first session by contacting us directly. Any changes after the consultation should be shared as soon as possible.

Q: How long are sessions, and what formats are available?
A: The initial consultation is 90 minutes. Following that, sessions and packages are flexible and tailored to your needs—we’ll review the options together during your intake session to determine what feels like the best fit. All services are currently offered virtually, but if you live in Massachusetts, in-person sessions may also be available for an additional fee.

Q: Are sessions private and confidential, and do I need to sign a waiver?
A: Yes, all information shared during sessions is kept strictly confidential except when disclosure is required by law to ensure your safety or the safety of others. During the initial consultation process, you’ll also sign a waiver acknowledging:- Yoga therapy is your personal practice, and you are responsible for your choices.- There are risks with physical movement, and you assume full responsibility for any injuries or damages.- You should consult a physician regarding any health concerns.PLEASE NOTE: I am not a licensed medical provider; all classes, yoga therapy, and meditations are for educational purposes only and are not a substitute for medical diagnosis or care.

Q: What payment methods do you accept?
A: We accept major credit and debit cards. Credit card payments include a 3% processing fee.

Q: What is your cancellation, rescheduling, and refund policy?
A: CANCELLATIONS: Refunds are available for sessions cancelled with at least 24 hours notice. Cancellations less than 24 hours before require 50% of the session fee.RESCHEDULING: Rescheduling is allowed with at least 24 hours' notice. If rescheduling is done within less than 24 hours, a rescheduling fee of $30 may apply.PREPAID PACKAGES: Refunds for prepaid packages or sessions are only available if the request is made within 7 days of purchase and no sessions have been used. After 7 days, refunds are not available, but you may transfer the remaining sessions to another person.LATE ARRIVALS: Late arrivals will still end at the originally scheduled time, and the full fee will apply. If you arrive more than 15 minutes late, the appointment may need to be rescheduled.EMERGENCIES: True emergencies will be considered on a case-by-case basis.DISSATISFACTION: If you are dissatisfied with your session, please contact us within 7 days to discuss a resolution. Refunds are not issued for services rendered.Unfortunately, we do not offer refunds for missed appointments. If you miss a session, the full fee will be charged. No-shows will be charged a full session fee.

Q: Do I need any special equipment or clothing?
A: A yoga mat is recommended but not required. Most sessions can be adapted with little or no equipment, though optional props—like blocks, straps, or a chair—may enhance your experience. Please wear comfortable clothing, and feel free to bring a journal or notebook.

Q: What if I have an emergency, privacy concern, or need accessibility support?
A: EMERGENCIES: We do not provide crisis services—please call 988 or go to your nearest ER if you are in urgent need.PRIVACY: Your privacy is important to me. All personal information and session notes are stored securely and will never be shared without your explicit consent, except as required by law (such as risk of harm). Electronic communications are protected to the best of industry standards. You may request access to your records at any time.ACCESSIBILITY: We are committed to providing accessible services and materials. Please notify me in advance of any accommodations or support you may need to fully participate in sessions, workshops, or trainings. I strive to create an inclusive and welcoming environment for all clients.