Any pose I can practice for back pain due to long sitting hours ?

[neha]

I usually try to sit straight and get up and move while working but I still get a lot of neck pain due to my long sitting hours. Any quick easy asanas I can do during work hours to avoid this pain ?

[Kanika_shvasa_Feypfh]

Simple movements can be very beneficial and you can also practice sitting in your chair - neck rotations, shoulder rotations, seated cat & cow, side bends, and twisting every hour or two for 3-5 minutes. If possible, sitting in a deep yogic squat (malasana) can be practiced for about a minute every hour- improves posture while improving blood circulation lower body, and digestion.