Here are a few gentle exercises that you can do sitting at your desk, to help ease your stiff back and spine 
1. First of all, simply breathe slowly. Rest your hands on your belly and feel it moving out and in, as you breathe in and out. It’s so easy to forget to breathe when we are absorbed at our computer.
2. And do a few tummy tucks, such as pulling your tummy muscles in as you’re breathing out. Really suck those abdominal muscles in to firm that up that area.
3. Twisting. This is best done in a fixed chair, rather than a swivelly chair. If you want to raise your arms up as well, this stretches more of your ribs, more of your spine. You might even get a few clicks and pops. And that’s all good.
4. Stretch your arms upwards above your head, just reaching up straight up. If you want to add a playful element, you can let your arms become an octopus, which is quite fun
5. Here’s one you can perhaps do during a Zoom meeting, because no one can see what your legs are doing!
Simply straighten one leg, lifting your foot up and then bring the knee back underneath your chair. Obviously, this depends on what kind of chair you have.
Do a few on each side: straighten, bend. And ignore any clicking in your knees . . .
6. Also – rolling your hips: roll your thighs inwards, so that your feet are going outwards to the side, and then bring your feet together, one at a time, and roll your things outwards.
Or you can do them both one way, eg to the right, and then the other way eg to the left. You can try both options of doing this
Doing the knees-together-feet-apart movement gives you a lovely stretch round the front of your hips
7. With all this sitting we can get so slumped over. Rest your hands behind your head and just rest your back over the chair and look up at the ceiling. Look like a thoughtful executive
So, there we are. I hope you enjoyed those stretches. Watch my video (below) to see them in action. Let me know how you get on!