My chosen vocation comes with the price tag of a considerable amount of hours spent on a computer. So, I know all too well how easy it is to forget that my body is made for movement. I have been known to spend entire days in nearly the same position, writing, reading, editing, procrastinating, only to find at night my body is stiff and sore and restless.

These sleepless, uncomfortable nights always leave me a little upset at myself. "Why didn’t I just do a few minutes of yoga, today?" I wonder. Sometimes, I even find myself getting out of bed and doing my best to work out an entire day of spinal slumping, to no avail. That is when I notice something else; after spending a day on the computer, it is much harder for me to concentrate and connect with my breath. My restlessness isn’t just located in my body, it is in my mind, too.

It seems our brains need movement just as much as our muscles do, if not more. My gym teacher in high school used to tell his students that when the body is out of shape, the first thing that suffers is the mind. It seems he was absolutely right. Our lack of movement reaches into every area of our lives. It affects our physical and emotional health, our work, our sleep, our ability to focus and generate ideas, and, eventually, even our desire to change our exercise habits. That is why I decided, writer or not, it is absolutely essential to move everyday.

For me, the best solution is taking short yoga breaks. When I manage it, it exercises my concentration and my muscles. For instance, when I find myself about to procrastinate and go on a little internet vacation, I use my awareness to say, "Okay, I need something different." Then, Instead of remaining in my chair and checking my email or Facebook for the tenth time in two hours, I get up, breath and stretch.

I make my way through two or four sun salutations, do a small back bend, downward dog, or a long forward fold. I take a little walk around the room. When I am revived, I return to my work. The results: I return to my work refreshed and I get things done much faster.

Of course, I tell this story because many people may be able to relate. I can see how students, office workers, and even other yogis might have the same issues. Despite our best efforts to remain limber and to move throughout our day, many of us have jobs that require us to sit still for long periods of time. We may hunch over keyboards, slouch on our couches, or read with our heads tilted downward.

Unfortunately, our lifestyles take the biggest toll on our spines. Back pain is one of the top ten health complaints in the United States, according to Forbes Magazine. This is an alarming symptom of a national epidemic. If we don’t work to keep them healthy early in our lives, our neglected spines will seriously hinder our comfort later on. Yoga breaks throughout the work day are a perfect way to combat back strain and injury.

Having said this, I realize I am lucky to have a job that let’s me work at home. If you are at the office, you may have considerable restraints to space and privacy. This is an unfortunate reality. All I can say is, do the best you can. Even a little stretch and movement is better than nothing. Here is some advice to get you started:

At home or the office, Yoga is as much awareness as it is movement. That means taking yoga breaks is a two step process. The first step is simply realizing what your posture is like, noticing how it feels, and what it does to your breath. The second step is undoing your posture.

Seasoned yogis know that every pose has a counter pose. So, first, notice your work pose. Mine is very typical: spine slightly curled forward, chest slightly concave, hands in typing position, elbows bent, eyes and head down. I am a huncher. Maybe you are too? Or, maybe you aren’t as bad as me? Maybe you tend to slump to one side or the other, or hold your head in a weird position? Whatever it is, after you notice it, undo it; do the opposite.

Then, get up and stretch yourself long and tall, do a mini back bend, raise your arms up, stand on your tippy-toes and reach for the sky. Make sure you get your neck and your eyes in the game. Come off your toes, look up and back and roll your eyes as far back as you can, trying to see behind you. Then, remain long and tall as you look forward and fold, legs straight, bending at the waist. Repeat this routine, or step into some sun salutations, or whatever is available to you.

Although you should get out of your chair at least twice in an eight-hour day (in addition to your normal breaks and your lunch), you don’t always have to get up. For instance, if you are a typer, protect yourself from carpal tunnel and spinal pain while remaining seated. Simply straighten your spine, bring your ears directly above your shoulders and pull your shoulder blades down your back, then form prayer hands by pressing your palms and spread fingers firmly into one another at or just below your heart center. Hold for at least ten seconds. Repeat every two hours, or whenever you take those small, thinking breaks writers like to take.

No matter what your vocation or situation, there are number of small movements and stretches you can do. The important part is that you do something. Don’t risk your physical and mental health by remaining stagnant. Taking little yoga breaks throughout your workday will make a huge difference for your health and happiness. Even your work will improve if you make time to care for yourself.

As for me, when I remember to move, breath and stretch through my day, something wonderful happens as I finally lay down to rest: Instead of regretting my neglect and apologizing to my body for not listening and attending to it, I feel peaceful and relaxed. I end my day with a smile and a warm feeling of gratitude: I am proud of myself for giving my body and mind the gift of yoga.