Here’s How An Expert Recommends Finding Desk-Induced Back Pain Relief At Home

Meredith Holser
Oct 13, 2023
back pain relief tips from an expert

I used to think back pain was something that happened to other people, not me. That was before I was tied to my desk for a full-time position, though – doubts aside, I was quickly humbled by back pain in all sorts of places, plus a chronically stiff neck.

Though back pain relief is an ongoing journey for me, I know there are ways to alleviate the agony. I also know now that I’m not alone in my discomfort. According to Cross River Therapy, 8 out of 10 people in the United States experience back pain each year. If you’re one of them, this post is your path to healing (or at least, lessening) the aching, cramping, twitching, and shooting pain you might be dealing with.

Julia Rosenthal PT, DPT withEmpower Physical Therapyis a Board-Certified Orthopedic Clinical Specialist and Certified Pelvic Health Rehabilitation Specialist that knows a thing or two about work-related back pain. I spoke to her about why it happens in the first place, back pain relief exercises and stretches, plus even more tactics for feeling your best – physically *and* mentally – while on the clock.

Why Your Back Pain Is Tied To Your Work

Photo by cottonbro studio / PEXELS

The most obvious culprit behind back pain is a less-than-optimized desk set-up, but according to Rosenthal, your pain can also be worsened by the demands of the work day. When we’re sitting in front of a computer for an extended amount of time, our bodies can be forced into poor postures and lack sufficient movement overall – plus, any mental stress we may endure during the week (83% of US workers suffer from work-related stress) can exacerbate any pain and/or muscle tension.

When we’re stressed out or anxious due to work, the Hypothalamic-Pituitary-Adrenal (or HPA) axis is activated, says Rosenthal. This leads to the release of stress hormones like cortisol.

High levels of cortisol have direct ties to general muscle tension, reduced blood flow that leads to stiffness, and inflammation that irritates tissues in the back. Further, cortisol and other stress response hormones can affect your pain perception, actually making you more sensitive to back discomfort. Depending on your situation, stress can also affect your normal sleep pattern, which triggers more physical issues. If you tend to shut down and become more sedentary when you’re stressed, that lack of activity will also contribute to increased back pain.

How To Get Back Pain Relief ASAP

Photo by Julia M Cameron / PEXELS

Ergonomics

Ergonomics, in a general sense, refers to your efficiency at work. In the context of work-related back pain, it’s concerned with a totally optimized and more importantly, comfortable workspace.

Rosenthal says that it’s crucial for in-office and remote workers alike to have a dedicated workspace with a good layout. Look for these things when you’re considering an ergonomic work set-up:

  • Chairs should provide enough support to the spine without requiring you to lean back too much. The height of your chair should allow your feet to rest flat on the floor, with your hips slightly higher (or at the same level) as your knees.
  • Desks should be set at a height that allows your elbows to rest at a 90 degree angle when typing or using the mouse.
  • Monitors should be placed so that you’re looking at the screen on eye-level.
  • Keyboards and mouses should be within easy, unstrained reach. You want your wrists to be in a neutral position.
  • Lighting should be amply provided to avoid any eye strain.
  • Clutter should be avoided entirely, especially if it forces you into uncomfortable positions.

Even if you’ve devoted a lot of care into designing your permanent workspace, having a few different places around the office or home where you can dial into different positions is great for back pain relief and prevention.

Changing your environment throughout the workday contributes to healthy postural variability.

“Postural variability means moving through and having access to different postures and positions. If you stay in the same position for too long, that position is bound to get uncomfortable,” Rosenthal tells me. “We want to give our joints the opportunity to move through the range they have available to them so that we continue being able to move through that range.”

Photo by Mikhail Nilov / PEXELS

Stretching

“Any [stretch] that promotes extension and rotation should feel great,” offers Rosenthal. Some examples of this include: a thoracic extension stretch, open book stretch, and a spinal twist stretch – these will get your back in an opposing position than what you’re used to during work. She offers even more for relieving tension:

Cat-Cow is a yoga-inspired stretch that targets the entire spine. To do it:

  1. Start on your hands and knees in a tabletop position.
  2. Inhale as you arch your back, lifting your head and tailbone up (Cow Pose).
  3. Exhale as you round your back, tucking your chin and tailbone (Cat Pose).
  4. Alternate between these two positions, flowing gently with your inhale and exhale.

Child's Pose, when combined with a side stretch, will help open up your back. To do it:

  1. Begin in a kneeling position.
  2. Sit back on your heels, reaching your arms forward on the floor (or to the top of your mat if you’re using a yoga mat).
  3. Lower your chest toward the ground while extending your arms.Hold this pose for a few deep breaths.
  4. Then, walk both of your hands to the right, feeling a gentle stretch along your left side. Hold this for a few breaths.
  5. Next, walk your hands to the left, feeling a stretch along your right side. Hold it for a few breaths.

Seated Forward Fold, when done with a rotation, provides postural variability. To do it:

  1. Sit on the floor with your legs extended straight. Inhale as you sit up tall.
  2. Exhale and fold forward from your hips, reaching your hands toward your feet.
  3. Hold this forward fold for a few breaths.
  4. Then, inhale as you sit up tall again.
  5. Exhale, twist your torso to the right, and reach your right hand toward your left foot. Inhale back to center.
  6. Exhale, twist your torso to the left, and reach your left hand toward your right foot. Repeat if you wish.

Seated Spinal Twist stretches out the spine. To do it:

  1. Sit with your legs extended straight.
  2. Bend one knee and cross it over your other leg, placing your foot flat on the floor.
  3. Inhale to sit up tall.
  4. Exhale, twist your torso to the opposite side of your bent knee.
  5. Hold the twist for a few breaths. Inhale back to center.
  6. Exhale, switch the position of your legs, and repeat the twist on the other side.

Sphinx Pose will further stretch your spine and provide variability. To do it:

  1. Lie on your stomach with your legs extended.
  2. Place your forearms on the ground, parallel to each other.
  3. Inhale as you lift your chest off the ground, keeping your hips down.
  4. Gently arch your back and look forward.

Photo by MART PRODUCTION / PEXELS

Exercising

Combining exercise – cardio and strength training – with stretching can help you alleviate back pain and also prevent it, according to Rosenthal.

“Making a plan for getting in enough strength training and cardiovascular exercise will also be important, since getting enough exercise can be hard when you're working from home,” she offers.

Strength training can increase muscle density and strength, improving your body’s resilience towards stress. It also leads to increased postural control, flexibility, and bone health. It's also quite good for your brain, too. Strength training releases endorphins, which are the body’s natural pain relievers and mood enhancers, which can positively target existing back pain.

Planks, bridges, deadlifts, and core exercises are all great movements to practice for back pain relief.

“If a person is already having back pain, training the core can even have pain relieving benefits,” says Rosenthal. “These muscles work together to create a pressure system that helps support the spine.”

Photo by Vlada Karpovich / PEXELS

Taking Breaks

Don’t hesitate to take breaks during the workday, too. They can not only help you improve your back pain relief, but breaks also provide much-needed pauses for your mind.

“Taking short breaks actually helps you stay focused, prevents burnout, and improves overall efficiency,” says Rosenthal. “There have actually been studies done on work productivity that show that people are more efficient and productive when they work in short bouts (25-45 minutes) followed by short breaks.”

Stepping away from the screen can minimize stress, one of the greatest factors contributing to back pain. Additionally, it can promote creativity and sustained focus when you do return to your desk. Rosenthal recommends using short breaks from work for a short walk outside or a stretching session.

Photo by Sam Lion / PEXELS

Socializing

When you have bigger breaks from work, such as evenings or weekends, making an effort to socialize can potentially be a *big* help with back pain relief. Engaging socially will diminish feelings of stress and anxiety which can contribute to muscle tension, central nervous system upregulation, and ultimately, back pain.

“People working at home may feel more isolated than people who are in an office and have more opportunity for interpersonal connection,” offers Rosenthal. “It's important for people to find ways to engage socially, whether that is making plans with their partners, friends, work colleagues or other out-of-work activities that they enjoy.”

Be your best self with more tips from Brit + Co.

Some quotes have been edited for clarity.

Lead photo by Karolina Grabowska / PEXELS.

8 Easy Ways You Can Make Work Less Stressful, According To Experts

One of the deep questions I asked myself on January 1 was, "How do you want to feel as a stay-at-home mom who's also a part of the WFH crew?" The first word that popped into my mind wasn't a full sentence; it was 'ease.'

I've spent the greater part of my life as a people pleaser who also has a Type A personality when inspired during work hours. There's nothing wrong with being ambitious, but I don't always know when to turn it off which leads to burnout. Does this sound like you?

If so, we're not doing this anymore bestie. This year we're changing the way we approach work so we're not on a first-name basis with stress 10 months out of the year. I've got tips from the following bada** ladies who know how imperative it is to not let work drain us:

  • Kayla Baum, CEO & Founder of Twello (a workplace wellness company!)
  • Corry Frazier and Melissa Pepin, Founders at The Business Reboot

Keep scrolling for 8 expert-approved tips for how to make work less stressful — & trust me, you need these.

Karin Kaufer

1. Actually Use Your Planner In 2025

We're not buying pretty planners just so they can collect dust on our desks or coffee tables anymore. Corry Frazier and Melissa Pepin want you to get serious because they feel "it starts with planning." They don't mean the kind you eventually flake on either.

"Effective planning is key to maintaining balance and reducing burnout. Whether you're mapping out tasks, meetings, or events, dedicated time for preparation ensures focus and reduces stress," they say. In other words, "the more intentional you are in planning, the more productive you'll be," according to them.

Ever since I've been blocking out my tasks by hour in planner, I've been able to get more done without feeling overwhelmed by splitting my time between writing and being in mommy mode. Frazier and Pepin suggest that you "set weekly planning sessions" that consist of "30-60 minutes each weekend to map out your upcoming week."

This eventually "reduces decision fatigue, fosters a sense of control, and helps you start Monday with clarity and purpose," they add. Yes, this is a sign that you'll be breaking up with the dreaded 'Sunday scaries' if you follow their advice. "You'll feel proactive and grounded rather than reacting to the week as it unfolds," they agree.

Zen Chung

2. Embrace A "Fake Commute" When Working From Home

One of Kayla Baum's tips is to switch up your routine if you're a remote worker. Rolling out of the bed at the last minute before logging on for work sounds appealing until you realize you're uninspired by your days. But, what is a "fake commute?"

"It mimics the structure of a traditional commute to establish a boundary between work and personal life. This could mean taking a walk around the block, doing a 10-minute guided meditation, or even just changing clothes at the end of the day," Baum mentions.

Based on her experience, she's found that "it works because it provides a psychological buffer, helping to separate work and home life." She feels it's "crucial for positive mental health and boosting productivity at work (and at home)."

You can also create a separate work space that's not in your bedroom to get work done! That's helped me tremendously so I'm not sleeping and working in the same area.

Anna Nekrashevich

3. Focus On High-Impact Tasks

Similar to planning your work days as best as you can, Frazier and Pepin want you to "prioritize the tasks that align with your goals." To minimize distractions, they want you to ask yourself:

  • What is the most effective use of my time right now?
"For instance, if you're preparing for a big presentation at work, concentrate on immediate needs rather than getting sidetracked by unrelated projects. This approach helps you conserve energy for what truly matters," they suggest.

Greta Hoffman

4. Stop Making Daily Decisions Hard

Tasks like your morning routine or figuring out what you'll eat don't have to take up a chunk of your time anymore. "Use productivity hacks, such as pre-planning meals or laying out weekly outfits," suggest Frazier and Pepin. They feel that "small routines like this eliminate unnecessary choices" to "make mornings smoother."

According to them, it's "especially helpful for families juggling multiple schedules." I couldn't agree more because I've spent so many frazzled mornings trying to make decisions about what myself and my toddler would wear or eat instead of planning them. With the help of my fiancé, we've cut so much time in half by being prepared ahead of time instead of 'winging it' before work.

Yan Krukau

5. Understand What Your Boundaries Are And Set Them

Worried that you'll be considered 'mean' if you tell your manager or coworkers what your boundaries are at work? Depending on your environment, it's 100% understandable. However, you're human and there's no reason you should be over-performing to your detriment. Frazier and Pepin say, "Set boundaries and communicate clearly. Adopt Brené Brown's mantra: 'To be clear is to be kind.'"

They encourage you to not only "be upfront about your schedule to manage others' expectations," but it's also so you can "avoid over-commitment." Say it with me: I will not make false promises just to appease others. Why?

Frazier and Pepin say, "Don't be afraid to say no to side projects or anything that doesn't align with your goals."

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6. Ignore Emails Sent After Your Work Hours

I've been guilty of sending an email after work to acknowledge that I saw something, but I never expect other people to feel obligated to respond until the next business day. On the flip side, I've felt pressured to answer something that feels timely and I've gone to sleep thinking about the sender's potential follow-up email.

"Just because a coworker chooses to work late at night doesn't mean you must answer. One helpful trick is to include your working days and hours in your signature, explaining that responses may be delayed outside of those times," Frazier and Pepin say. They even have a prompt you can use if you're not sure what to type:

  • "My working hours are [Your Working Hours, e.g., 9 AM - 4 PM ET]. Please note that these may differ from your local time zone. I appreciate your understanding and will respond to emails during my working hours."

I can't wait to start utilizing this...for research purposes only 👀.

Tima Miroshnichenko

7. Please, log off from work when it's time.

Unless you're scheduled to work late, take the time to log off from work and not think about it until the next day. Baum says, "Commit to fully logging off once the workday ends—no 'quick email replies' or sneaking in work over the weekend." I'm eyeing you Ms. "I just need to send a quick email" while you're on vacation or spending time with your significant other.

Baum says creating this separation works because "fully disconnecting allows your mind to reset and recharge" which ends up "making you more efficient, creative, and focused during actual work hours." According to her, you'll eventually "improve personal well-being" and "enhance long-term work performance."

As soon as my work day is over, I make a beeline for the shower so I can decompress. After that, I take my time with my skincare routine and keep my phone out of reach so I'm not tempted to look at anything work-related. I'm not always successful, but I've noticed a difference in my mood since making this shift.

Yan Krukau

8. Speak Up When You're Feeling Overwhelmed

And if you're 100% drained because you've been trying to tackle work tasks during and after hours, Frazier and Pepin want you to speak up. "If you're feeling overwhelmed with your workload, approach your manager with honesty and a focus on solutions," they suggest. Here's another prompt of theirs you can use:

  • "I've been noticing that my workload has extended beyond regular hours, and maintaining balance is becoming challenging. Could we discuss prioritizing tasks or adjusting expectations to ensure I can deliver quality work without compromising my well-being?"
What this does is "frame the conversation as collaborative and proactive, encouraging your manager to work with you on a resolution," Frazier and Pepin observe.

Visit more of our work-life articles when you need career advice or how to learn to part ways with burnout for good.

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Sorry 'Landman' Fans, [SPOILER] Didn't Make It Out Of The Finale Alive

Landman fans, how we feeling? The first season of Taylor Sheridan's new drama came to a close on January 12 with the season finale, "The Crumbs of Hope," and it provided viewers with plenty of to think about as tensions between the cartel and M-Tex Oil came to a head — and one character suffered a potentially-fatal medical emergency.

Here's everything you need to know about the Landman season finale, including THAT (potential) character death.

What happens in the last episode of Landman?

Emerson Miller/Paramount+

The last episode of Landman opens after Monty's (Jon Hamm) ruptured aortic aneurysm in episode 9 lands him in the hospital for a heart transplant...if they can find a new heart in time. (I'm getting flashbacks to Dan's heart transplant catastrophe in One Tree Hill). But based on the fact Monty flatlines and Cami (Demi Moore) and their daughters cry over his bed, things aren't looking hopeful.

Meanwhile, Tommy (Billy Bob Thornton) takes over as M-Tex Oil president, and as he works on smoothing things over between the cartel and the oil company, he gets kidnapped by the cartel, who also blow up an oil tank and drive a nail into Tommy's leg for good measure. But just when it looks like Tommy might meet his end, cartel leader Galino (Andy Garcia) wipes out the other members and helps him escape.

Billy Bob and Andy have actually been friends for awhile, but this is the first time they've acted onscreen together! "Andy is such a great guy and great actor, and when we did those scenes at the end of the last episode, it felt so good, because we kind of had us two old veterans going head to head,” Billy Bob Thornton told Variety. “It was quite an experience, and I have to say every moment of it felt real. Tommy’s dealing with someone now who is really smart. The other guys were hired to work for him, but now Tommy’s talking to the man himself. There are advantages and disadvantages to that. Since he is so smart, who knows what Tommy is going to get tricked into?”

How did Landman end last night?

Landman season 1 ends with Tommy returning home with a proposition (er, more like a friendly demand) from Galino that the oil business and the cartel become allies. After all, the cartel's interested in taking part in the industry — and seeing what it has to offer.

“The cartel and the oil industry are kind of these odd neighbors living side by side in West Texas,” co-creator Christian Wallace tells Variety. “Now Andy’s character is thinking he is going to make a change and utilize that proximity in a way that could benefit him.”

Hopefully Paramount+ greenlights Landman season 2 so we can see just what happens between Galino and Tommy in the future...and if Monty makes it out of the hospital alive.

What did you think about the Landman finale? If you're a Taylor Sheridan fan who's still reeling from those final moments — and the Yellowstone finale — check out 17 TV Shows Yellowstone Fans Should Watch Next.

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OMG, Tom Holland Wants To Start A Family With Zendaya "Sooner Rather Than Later"

If I'm completely honest, there are very few celebrity couples I care about the way I care about Tom Holland and Zendaya. Aside from the fact this couple is like a walking friends-to-lovers plotline IRL, and are both power houses on their own, these two actors and philanthropists are just unstoppable together. And Zendaya also showed up to the 2025 Golden Globes rocking a new ring on THAT finger. These two keep their relationship pretty private, so here's the latest news on it.

Here's everything you need to know about Hollywood It-couple Tom Holland & Zendaya.

Tom Holland And Zendaya's Relationship Timeline

Alberto E. Rodriguez/Getty Images for Disney

July 2016 — Tom Holland And Zendaya Join Spider-Man: Homecoming

Tom Holland and Zendaya met and became friends when they were cast in the MCU's Spider-Man: Homecoming. Tom had already made an appearance in Captain America: Civil War, but the new Spider-Man movie was a huge deal for both Marvel fans and the couple themselves! Not only did Tom Holland and Zendaya spend time together on set, but they also hung out at the pool together during their free timeand goofed around during San Diego Comic Con.

Carlos Alvarez/Getty Images

November 2016 — Tom Holland And Zendaya Are On The Cover Of The Hollywood Reporter

Tom Holland and Zendaya basically broke the internet when they graced the cover of The Hollywood Reporter's Nov. 2016 issue. The shoot was filled with plenty of classic Hollywood throwbacks, but I have always *loved* the blue dress Z wears on the cover. "Over the moon with my first cover," Tom writes on Instagram. "So grateful that I got to share it with the one and only @zendaya. Thanks mate for helping me out."

"Honored to share it with the very best...Spider-Man himself @tomholland2013," Zendaya says in her post. "Thank you for this beautiful cover @THR."

Kevin Winter/Getty Images

May 7, 2017 — Tom Holland And Zendaya Attend The MTV Movie And TV Awards

At the 2017 MTV Movie And TV Awards, Tom Holland and Zendaya premiered a clip from Spider-Man: Homecoming...and Tom did a flip onstage and then asked Zendaya to homecoming.

Robert Marquardt/Getty Images for Sony Pictures

July 13, 2017 — Tom Holland And Zendaya Are Reportedly Dating

In July 2017, a source seemingly confirmed what many fans had been wondering for months: that Tom Holland and Zendaya had been dating. Considering the two other sets of Spider-Man leads (Tobey Maguire and Kirsten Dunst and Emma Stone and Andrew Garfield) both dated, it felt like this was one relationship that was bound to happen.

"They started seeing each other while they were filming Spider-Man," the insider tells People. "They've been super careful to keep it private and out of the public eye but they've gone on vacations with each other and try and spend as much time as possible with one another."

"They're both really ambitious and they challenge each other — but, most importantly, they make each other crack up," says another insider. "They seem to have a really similar sense of humor and love joking around together."

Tom Holland and Zendaya actually took to Twitter (now X) to tackle the rumors. "Wait wait...my favorite is when it says we go on vacations together HA! I haven't been on a vacation in years!" Zendaya says, to which Tomreplies, "Does the press tour count[?]"

Frazer Harrison/Getty Images

August 8, 2017 — Zendaya Shuts Down Dating Rumors

"We are friends," Zendaya tells Variety. "He's a great dude. He's literally one of my best friends. This past how many months we've had to do press tours together. There's very few people that will understand what that's like at 20 years old."

Noam Galai/Getty Images for New York Magazine

May 8, 2018 — Tom Holland Supports Zendaya's Iconic Met Gala Appearance

Zendaya showed up to the 2018 Met Gala (which had the theme Heavenly Bodies) as Joan of Arc, and it's quickly become one of her most iconic and recognizable carpet looks. Tom loved it just as much as we did and wrote on Instagram, "All hail the queen. Killing it mate."

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July 2019 — Tom Holland And Zendaya Have A Very Chaotic Press Tour For Spider-Man: Far From Home

For Spider-Man: Far From Home in 2019, Tom Holland, Zendaya, and Jacob Batalon did dozens of junkets together, and many of the interviews have gone viral — like Tom and Jacob finally meeting their favorite Watch Mojo hostandthe cast playing games with Jimmy Kimmel. Junkets are always fun to watch, and this one is no exception!

Cindy Ord/Getty Images for SiriusXM

July 2, 2021 — Tom Holland And Zendaya Are Seen Kissing

After years of denying they were dating, Tom Holland and Zendaya really and truly broke the internet when pictures of them kissing in a car showed up on social media. This was such a vital moment that I remember exactly where I was when I found out.

"THEY ARE END GAME DREAM COUPLE," one X user tweeted. "I don't know if I want to be Tom Holland to kiss Zendaya or be Zendaya to kiss Tom Holland," another user joked.

Tom Holland and Zendaya were later seen attending a friend's wedding...and sitting very close to each other.

Tom Holland/Instagram

September 1, 2021 — Tom Holland And Zendaya Make Their Relationship Instagram Official

On Zendaya's 25th birthday, Tom Holland posted the sweetest picture from the Spider-Man makeup trailer on Instagram. "My MJ, have the happiest of birthdays," he says in the caption. "Gimme a call when [you're] up xxx."

Michael Loccisano/Getty Images

November 17, 2021 — Tom Holland And Zendaya Open Up About Their Relationship

In an interview with GQ, Tom Holland opened up about his relationship with Zendaya and how their relationship to fame has impacted everything. "One of the downsides of our fame is that privacy isn’t really in our control anymore, and a moment that you think is between two people that love each other very much is now a moment that is shared with the entire world,” he says of their July 2 kiss. “I’ve always been really adamant to keep my private life private, because I share so much of my life with the world anyway...We sort of felt robbed of our privacy.”

“It was quite strange and weird and confusing and invasive,” Zendaya agrees. “I think loving someone is a sacred thing and a special thing and something that you want to deal with and go through and experience and enjoy amongst the two people that love each other."

“Our relationship is something that we are incredibly protective of and we want to keep as sacred as possible," Tom later told The Hollywood Reporter. "We don’t think that we owe it to anyone, it’s our thing, and it has nothing to do with our careers.”

Emma McIntyre/Getty Images

December 15, 2021 — Zendaya Posts A Tribute To Tom Holland As Spider-Man

Before Spider-Man: No Way Home hit theaters, Zendaya posted a pair of photos featuring Tom in his superhero costume on set, and in a costume as a kid. "My Spider-Man," the caption reads. "I’m so proud of you, some things never change and good thing♥️." Adorable!

Aurelien Meunier/Getty Images

February 22, 2022 — Tom Holland Says He'd Love To Be In Euphoria

Zendaya shattered records when she became the youngest person to win the Emmy for Outstanding Lead Actress in a Drama Series for Rue in Euphoria. Tom also made headlines related to Euphoria when he said he'd be interested in making a cameo in the series. "I would be in Euphoria. I think I would be a really good Maddy," he jokes during a BuzzFeed puppy interview. "I'm a big Euphoria fan. I love the show and I love season 2. I visited a lot while they were shooting it and I really, really enjoyed it...I would love to guest star or just be an extra in it. Or maybe I am and you just don't know."

Momodu Mansaray/Getty Images

April 20, 2022 — Zendaya Talks About Tom Holland's Support During Euphoria

"I think it's great to have that support and love around you, because you need that," Zendaya tells Entertainment Tonightduring Euphoria's Emmy For Your Consideration event. "This isn't an easy job, so it's good to have that to free you up from it every now and then."

Dimitrios Kambouris/Getty Images for TIME and Carlos Alvarez/Getty Images

June 1, 2022 — Zendaya Celebrates Tom Holland's Birthday

For Tom's 26th birthday, Zendaya posted a rare photo of her with Tom, captioning the post, "Happiest of birthdays to the one who makes me the happiest <3."

Frazer Harrison/Getty Images

March 20, 2023 — Zendaya Wears A Ring With Tom Holland's Initials

I am always in favor of cute, meaningful, and minimalist jewelry, and apparently, Zendaya is too! When Zendaya's nail artist posted a video of the actress' new ballet pink manicure, fans quickly noticed the "TH" ring Z was wearing.

Ethan Miller/Getty Images

April 27, 2023 — Tom Holland And Zendaya Go To An Usher Concert

2023 was the year of concerts for everyone, including celebrities! While Zendaya attended CinemaCon to promote Dune 2, she also went to an Usher concert with Tom Holland. "Childhood dreams come true, going to an @usher concert," Zendaya said on her Instagram story (via People).

Frazer Harrison/Getty Images and Pascal Le Segretain/Getty Images

May 4, 2023 — Tom Holland And Zendaya Attend An NBA Game

Tom Holland and Zendaya had another date night in May, complete with the perfect athleisure, popcorn, and relaxed smiles.

Xavi Torrent/Getty Images

January 12, 2024 — Tom Holland Confirms His Relationship With Zendaya Is Still Going Strong

After Zendaya unfollowed everyone on Instagram ahead of her new movie Challengers (Blake Lively pulled a similar move before her film A Simple Favor, as did Taylor Swift before Reputation), rumors started swirling that the pair had called it quits. When asked whether they had broken up, Tom says (via TMZ), "No, absolutely not."

Frazer Harrison/Getty Images

January 14, 2024 — Tom Holland Says He Loves Watching Spider-Man: Homecoming With Zendaya

During the 2024 Critics Choice Awards, Tom Holland told Extra how much he loves rewatching his first Spider-Man movie, especially when he watches it with Z. "Zendaya and I will, every now and then, watch Spider-Man 1 and reminisce about being 19 and making those movies again," he says. "I love those movies, and I love savoring those moments, so I try not to watch them as often as I would maybe like to because it’s so special. It's such a luxury, such a gift to be able to sit down and sort of relive your youth.”

Tom Holland/Instagram

January 23, 2024 — Tom Holland Shows Zendaya Some Love

Since Tom Holland and Zendaya are very private, they don't often post about their relationship on social media. But when Zendaya debuted a new look at Paris Fashion Week, Tom Holland couldn't help but post a pic of Z to his Instagram story with three heart-eye emojis. We share the same sentiment, Tom, what a coincidence!

Joe Maher/Getty Images

February 15, 2023 — Tom Holland Supports Zendaya's Dune 2

The London premiere of Dune 2 was very eventful. Zendaya basically broke the internet by wearing a Mugler "Machinenmensch" robot suit (before changing into this chic black dress from Mugler by Casey Cadwallader), a certain actress spoiled her appearance in the movie by showing up to the carpet, and Tom Holland and Zendaya were spotted at the afterparty together. I love the care and attention Tom shows Zendaya (I, too, would be overwhelmed if I was surrounded by paparazzi like in this video of the couple), and I hope they got to unwind after a crazy night!

Tom Holland/Instagram

February 21, 2024 — Tom Holland Also Supports Zendaya's Challengers

After the new trailer for Challengers dropped, Tom Holland shared it to his Instagram story, promising the movie looks just as good as we're hoping. "You ain't ready for this one!" he says alongside the trailer.

Chung Sung-Jun/Getty Images

February 21, 2024 — Zendaya Says Tom Holland Has The Best "Rizz"

When asked who has the best "rizz" (short for charisma) in the Dune 2 cast, Zendaya immediately pivots and makes the answer more personal! "Everybody's kind of got their own [rizz]," she tells Buzzfeed. "I think someone who has beautiful charisma, not on the Dune cast, but...it works for me, is Mr. Tom Holland."

"I'm more shy and kind of quiet, so it takes a little bit more to pull me out of my shell but he's great at just talking to people and getting to know people," she continues. "He's just naturally very good at that. Or as for me, I've definitely had to pull it out of me a little bit. He's got that natural gift."

Matthew Stockman/Getty Images

March 17, 2024 — Tom Holland And Zendaya Watch A Tennis Game

Ahead of Zendaya's spring movie Challengers (in which she plays a tennis pro-turned-coach opposite Mike Faist and Josh O'Connor), she watched the BNP Paribas Open Men's Final at Indian Wells Tennis Garden. Alongside Tom Holland and her assistant Darnell Appling, who she frequently calls her brother, Zendaya got comfy in a cream-colored tennis skirt, tank top, and zip-up hoodie ensemble. Spring really is here!! My favorite part of the afternoon is when Tom Holland and Zendaya sang along with Whitney Houston's "I Wanna Dance With Somebody."

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April 9, 2024 — Zendaya Raves About Tom Holland

In her Vogue cover story for May 2024, Zendaya talks a lot about how fame has affected both her life and Tom Holland's. “His [career] changed overnight. One day you’re a kid and you’re at the pub with your friends, and then the next day you’re Spider-Man,” she says. “I definitely watched his life kind of change in front of him. But he handled it really beautifully.”

That star power was evident in 2022, when Tom Holland and Zendaya spent the afternoon at the Louvre in Paris...and almost broke the internet. “You just kind of get used to the fact that, 'Oh, I’m also one of these art pieces you’re going to take a picture of. I just gotta be totally cool with it and just live my life,'" Zendaya continues. (She also says that when the museum let them walk around after-hours, "it was like Night at the Museum.”)

This spring, Zendaya can't wait to see Tom Holland in his London production of Romeo & Juliet: "[I] could not be more proud. I’m going to try to see as many shows as I possibly can.”

Gareth Cattermole/Getty Images

April 10, 2024 — Challengers Premieres In London

Tom Holland showed up for the London premiere of Challengers, and got to support Zendaya in the sweetest way. In this video captured at the premiere, you can see Tom and Z share a hug and a kiss on the cheek during the evening. Even the smallest gesture can mean a lot during a busy night, and I love how in sync Tom Holland and Zendaya are!

The latest viral clip about Tom Holland and Zendaya also has to do with Challengers. During another Challengers press tour stop, Zendaya's overjoyed to be presented with a bouquet of gardenias. “These are my favorite flowers!” she exclaims. When asked if Tom Holland buys her flowers, she points at the camera and jokes, “I hope he's watching!”

While not every girlfriend necessarily wants a bouquet, every couple definitely has to figure out each other's love languages so they can get to know each other better — and apparently A-listers are the exact same!

Arnold Jerocki/Getty Images for LVMH x Vogue x NBC

August 31, 2024 — Zendaya And Tom Holland Match On A Day Date

After a summer starring in Romeo and Juliet, Tom Holland took a late-summer stroll with Zendaya in Calabasas, California. They also ended up wearing matching white tanks (Zendaya styled hers with trousers and ballet flats, while Tom opted for cargo-esque joggers and white sneakers) for the ultimate twinning moment.

Bero

October 15, 2024 — Tom Holland Launches A New Company With Unexpected Help From Zendaya

After going sober in 2022, Tom Holland announced on October 15 he was launching a non-alcoholic drink company called Bero. “When I got sober, I started exploring the world of non-alcoholic beers and realized there was space for me to fit in,” Tom says in an interview with Forbes. “My first year sober was really difficult, and had I had Bero, I think it would have been easier.”

“Zendaya hates beer, like, absolutely hates beer," he continues. And when she helped with the taste testing, a joke helped guide the overall brand. "She does not drink beer at all, and the first round of testing she was like, ‘Wow, these are really tasty’, and I was like, ‘Well, that's probably not a good sign.'"

And at the launch event for Bero in New York City, Tom and Zendaya wore matching shades of burgundy! Z stunned in a floor-length leather dress while Tom paired a short sleeve sweater with black trousers.

On

October 15, 2024 — Zendaya Reveals Why She'd Never Take A Dance Class With Tom Holland

While speaking to Teen Vogue for her partnership with On, Zendaya reveals she'd probably avoid dance classes with Tom Holland because "he's too good, it would piss me off," she jokes. "I would want to take someone who could be equally as bad as me."

"Kayaking, I would choose Tom because I think that, if I can remember correctly, with the kayak, you have to be in sync with the person," she continues. "And I think it would be hilarious because we are both very controlling and we both want to be in charge. So it would be funny to watch us be like, no, we're going to go this way. No, we're going to go that way. And I think it would be a good story after the fact."

October 31, 2024 — Tom Holland Reveals Googling Zendaya Eases His Anxiety

While appearing on an episode of Samah Dada’s On the Menu podcast, Tom Holland spoke about how protective he gets over Zendaya, which, if you ask me, is pretty clear after that viral video of her getting swarmed by paparazzi — and him physically getting in the middle.

“I’m not on socials, and I delete [the apps] when I’m not using [them],” he tells Samah. “So sometimes I — it’s more of a bit of an anxiety thing...I just give it a little Google, look [through] the news, and I’m like, ‘She’s good. We’re fine.'"

Pascal Le Segretain/Getty Images

November 13, 2024 — Zendaya Reveals Working With Tom Holland Is "Like Second Nature"

In Vanity Fair's new Hollywood 2025 issue, Zendaya opened up on what it's like to work with her partner, and reveals "it’s actually strangely comfortable."

"It’s like second nature, if anything," she says. "You feel extra safe with the person you’re acting beside. I love working with him. He’s so talented, and so passionate about what he does. He always gives things one thousand percent, even if he’s absolutely worn down. I really appreciate that about him. It feels pretty normal. That’s how we met. Literally, at a chemistry read."

I'm sure that was one heck of a chemistry read!

Tom Holland/Instagram

November 24, 2024 — Tom Holland & Zendaya Have A Cozy Date Night

Tom and Zendaya went out for a pint to wrap up the weekend, heading to Foxhole to sample Bero "in the wild," according to Tom himself (via Instagram stories). And the actor ended up sharing a super cute photo of Zendaya in a red top with a gold necklace, a menu, and her cell phone covered in a grippy phone mount that a lot of TikTokers use to attach their phones to the wall. Does this mean there's a backlog of Zendaya TikToks?!

One People sourcealso reports the couple was "very relaxed and very chatty together" at Trident Booksellers & Cafe in Boston during a Friday morning breakfast. Sweet!

December 2, 2024 — Tom Holland & Zendaya Are Reportedly Ready To Settle Down

We all know that Tom and Zendaya are homebodies, and it appears they're only getting cozier the farther they get into their relationship — especially as friends like Robert Pattinson start their own families! “As Tom and Zendaya move closer to having a wedding next year, basically living like a husband and wife already, and continuing to book multiple film projects together, Rob is cheering them on,” a source tells Life & Style. "If things keep going in this direction, Rob is going to figure into their wedding as a best man or groomsman and he absolutely wants the new, little families they are starting to be close going forward."

“For Tom’s part, he’s seen up close how settling down, getting serious and having kids has changed Rob,” they continue. “Tom wants that life for himself and Zendaya, sooner rather than later.”

If Tom and Zendaya really are planning on getting married, and Robert Pattinson ends up in the wedding, I'll cry! And I just know Zendaya's wedding dress is going to be THE look of the decade.

Amy Sussman/Getty Images

January 6, 2025 — Tom Holland & Zendaya Spark More Engagement Rumors

Zendaya showed up to the 2025 Golden Globes wearing a brand new diamond ring — and the internet is convinced her and Tom are engaged. When an LA Times reporter asked if the actress was engaged, Z reportedly "smiled coyly and shrugged her shoulders mysteriously."

Keep checking back here for the latest news on Tom Holland and Zendaya's relationship, and see what Taylor Swift and Travis Kelce are up to as well!

This post has been updated.

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'A Simple Favor 2' Director Has The Best Response To Rumors Blake Lively Delayed The Film

It Ends With Us has quickly become the most memorable movie of Blake Lively's career after rumors of drama between her and costar & director Justin Baldonimorphed into a full-on legal battle. And after the feud was uncovered, the internet has spiraled over what Blake Lively's relationships with her other costars are like — and whether what's happening behind the scenes of her movies are going to delay them. Well, A Simple Favor 2 director Paul Feig had the perfect response to rumors that another feud between Blake Lively and Anna Kendrick caused Amazon to shelve the movie.

Here's exactly what A Simple Favor 2 director Paul Feig had to say about Anna Kendrick and Blake Lively's relationship.

Paul Feig offers a very promising update on 'A Simple Favor 2'

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- YouTube

When a viral tweet claimed that Amazon had indefinitely delayed A Simple Favor 2 because of a feud between Blake Lively and Anna Kendrick, director Paul Feig stepped in to clear up the rumors.

"Despite glowing test screenings, Blake Lively’s refusal to promote—amid her messy legal battle with Justin Baldoni—and growing tensions with Anna Kendrick have derailed the sequel," X user Eric B tweeted on January 10. "Anna is furious. Paul Feig is disappointed. Hollywood is in shock. This isn’t just a movie—it’s an implosion."

"This is total BS. Sorry," Feig said in his retweet that same day. "The movie is finished and coming out soon. Don’t believe anything you read on social media these days."

And Anna Kendrick says reuniting with Blake Lively was "lovely."

Anna Kendrick also spilled on reuniting with Blake Lively, claiming that working together felt "a little bit like riding a bike."

"She lives on the East Coast, I live on the West Coast, so we don't get to see each other often," she told PEOPLE. "But it was lovely, and I think that those characters have such weird chemistry that it's so fun to just get the gang back together."

We don't know many details about the plot just yet but we do know it involves a destination wedding — and Blake Lively's Emily in a very fancy wedding dress. Stephanie and Emily "head to the beautiful island of Capri, Italy, for Emily’s extravagant wedding to a rich Italian businessman," according to the movie's synopsis (via People). "Along with the glamorous guests, expect murder and betrayal to RSVP for a wedding with more twists and turns than the road from the Marina Grande to the Capri town square."

Sign me up!

Check out The Best Blake Lively Movies to get ready for A Simple Favor 2.

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Here's What Hit '90s Show You Should Rewatch Based On Your Zodiac Sign

Are you anxiously waiting for new TV shows to debut this year? Me too, particularly Meghan Markle's series With Love, Megan (January 15). But, we at Brit + Co have the perfect buffer that'll hold you over — revisiting the '90s.

Instead of trying to cram the likes of Dawson's Creek or Sex and the City into one weekend, we have the best show you should watch based on your zodiac! We've already made cozy plans to curl up with a cute blanket from T.J. Maxx so we can watch endless reruns of the shows associated with our signs, and we hope you join us!

Scroll to find the '90s show that perfectly matches your zodiac sign!

Brit + Co

Aries (March 21 - April 19): Buffy the Vampire Slayer

Bold, fearless, and always ready for a fight, Aries will love Buffy's courageous spirit and kick-ass attitude. She's got all the makings of a fire sign who means business.

Brit + Co

Taurus (April 20 - May 20): Friends

Taureans appreciate stability and comfort. Friends offers warm, familiar characters and a cozy, sitcom vibe. If you really want to tap into this vibe, call your besties and have an impromptu watch party!

Brit + Co

Gemini (May 21 - June 20): Felicity

Curious and ever-changing, Geminis will relate to Felicity's journey of self-discovery and her endless quest for knowledge. There's also the inevitable complicated relationship Felicity has with Ben and Noel that's hard to resist.

Brit + Co

Cancer (June 21 - July 22): Moesha

Cancerians are nurturing and empathetic. They'll connect with Moesha's family-oriented values and emotional depth. Though she didn't get everything right, Moesha always tried to remedy things whenever they went wrong — just like a true Cancer.

Brit + Co

Leo (July 23 - August 22): Beverly Hills, 90210

Leos love the spotlight and drama. 90210 delivers glamorous characters, high-stakes situations, and plenty of over-the-top moments.

Brit + Co

Virgo (August 23 - September 22): The X-Files

Virgos are analytical and detail-oriented. The X-Files offers a perfect blend of mystery, science, and a touch of the paranormal. What's not to love?

Brit + Co

Libra (September 23 - October 22): Sex and the City

Libras appreciate beauty, balance, and social connections. Sex and the City explores love, friendship, and fashion in a stylish and sophisticated way.

P.S. We won't be shocked if some of you discover you're more of a 'Charlotte' than a 'Carrie.'

Brit + Co

Scorpio (October 23 - November 21): Charmed

Intense and passionate, Scorpios will be drawn to the supernatural world of the Charmed Ones, filled with dark magic and powerful sisterhood.

Brit + Co

Sagittarius (November 22 - December 21): Fresh Prince of Bel-Air

Adventurous and optimistic, Sagittarians will enjoy the Fresh Prince's witty humor, vibrant personality, and knack for getting into trouble.

Brit + Co

Capricorn (December 22 - January 19): Dawson’s Creek

Ambitious and disciplined, Capricorns will appreciate Dawson's intellectual pursuits and the show's exploration of complex relationships and coming-of-age themes.

Brit + Co

Aquarius (January 20 - February 18): Daria

Quirky and independent, Aquarians will identify with Daria's unique perspective and her ability to see through societal norms. It's also not surprising that Daria has what some call a 'black cat' personality because Aquarians can have a dry sense of humor that's borderline sarcastic.

Brit + Co

Pisces (February 19 - March 20): Sabrina, the Teenage Witch

Dreamy and imaginative, Pisces will love Sabrina's magical adventures and her ability to navigate the challenges of adolescence with a touch of magic.

Revisit your weekly horoscope to see if our predictions for your zodiac came true this week!

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