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Pilates for people who work sitting down

Hours at a computer leave your back and shoulders stiff. How Pilates complements your routine and which active breaks to take during the working day.

Technical reviewAna Carina Silvaphysiotherapist and Clinical Pilates instructor

Computer work can mean spending several consecutive hours sitting with little change of position. Over the day, you may feel stiffness, tiredness or the urge to move your spine, shoulders and pelvis.1,2

How can Pilates help?

Pilates can complement your routine with exercises that work on:

  • Mobility of the spine and pelvis;
  • Movement of the shoulders and upper back;
  • Trunk strength and endurance;4,6
  • Coordination between breathing and movement;
  • Awareness of your body position and how you move;
  • Mobility and stretching after long periods in the same position.5

Active breaks and short movement sessions can help break up long periods in the same position and help reduce musculoskeletal discomfort.3,5

A more active routine

Besides classes, try to:

  • Get up and take short movement breaks regularly;3,5
  • Alternate tasks whenever possible;
  • Change position throughout the day;2,3
  • Use some breaks to take short walks;
  • Move your shoulders, spine and legs.4,5

At DUO

You'll find classes of different lengths to work on mobility, strength and movement control, without depending on fixed schedules or travel.

Choose a class and take a movement break in your working day.

View plans

Content written by DUO Clinical Pilates

References

  1. Alencar MCB, da Silva NR, Serranheira F. Musculoskeletal pain and risk factors in office workers versus teleworkers: a systematic review. Work. 2025;80(3):974–997. doi:10.1177/10519815241289675.
  2. Akkarakittichoke N, Waongenngarm P, Janwantanakul P. Effects of postural shifting frequency on perceived musculoskeletal discomfort during 1-hour sitting in office workers. Journal of Manipulative and Physiological Therapeutics. 2023;46(2):76–85. doi:10.1016/j.jmpt.2023.06.003.
  3. Waongenngarm P, van der Beek AJ, Akkarakittichoke N, Janwantanakul P. Effects of an active break and postural shift intervention on preventing neck and low-back pain among high-risk office workers: a 3-arm cluster-randomized controlled trial. Scandinavian Journal of Work, Environment & Health. 2021;47(4):306–317. doi:10.5271/sjweh.3949.
  4. Karatrantou K, Gerodimos V. A comprehensive workplace exercise intervention to reduce musculoskeletal pain and improve functional capacity in office workers: a randomized controlled study. Healthcare. 2024;12(9):915. doi:10.3390/healthcare12090915.
  5. Rabal-Pelay J, Cimarras-Otal C, Coscolla-Palma S, Burillo-Villuendas A, Villalba-Ruete JA, Bataller-Cervero AV. Effect of active breaks on stress and musculoskeletal discomfort during work in office workers. Sport Sciences for Health. 2025;21:2835–2843. doi:10.1007/s11332-025-01488-6.
  6. Göz A, Mutlu A, Göz E. Pilates and kinesiotaping for neck pain, disability and cervical function in office workers: a randomised controlled trial. Pain Research and Management. 2026;2026(1):e1954204. doi:10.1155/prm/1954204.

Related articles

Reference 1

Alencar MCB, da Silva NR, Serranheira F. Musculoskeletal pain and risk factors in office workers versus teleworkers: a systematic review. Work. 2025;80(3):974–997. doi:10.1177/10519815241289675.

Reference 2

Akkarakittichoke N, Waongenngarm P, Janwantanakul P. Effects of postural shifting frequency on perceived musculoskeletal discomfort during 1-hour sitting in office workers. Journal of Manipulative and Physiological Therapeutics. 2023;46(2):76–85. doi:10.1016/j.jmpt.2023.06.003.

Reference 3

Waongenngarm P, van der Beek AJ, Akkarakittichoke N, Janwantanakul P. Effects of an active break and postural shift intervention on preventing neck and low-back pain among high-risk office workers: a 3-arm cluster-randomized controlled trial. Scandinavian Journal of Work, Environment & Health. 2021;47(4):306–317. doi:10.5271/sjweh.3949.

Reference 4

Karatrantou K, Gerodimos V. A comprehensive workplace exercise intervention to reduce musculoskeletal pain and improve functional capacity in office workers: a randomized controlled study. Healthcare. 2024;12(9):915. doi:10.3390/healthcare12090915.

Reference 5

Rabal-Pelay J, Cimarras-Otal C, Coscolla-Palma S, Burillo-Villuendas A, Villalba-Ruete JA, Bataller-Cervero AV. Effect of active breaks on stress and musculoskeletal discomfort during work in office workers. Sport Sciences for Health. 2025;21:2835–2843. doi:10.1007/s11332-025-01488-6.

Reference 6

Göz A, Mutlu A, Göz E. Pilates and kinesiotaping for neck pain, disability and cervical function in office workers: a randomised controlled trial. Pain Research and Management. 2026;2026(1):e1954204. doi:10.1155/prm/1954204.