Quick and easy desk exercises to avoid spinal (neck and back) pain
Have you ever wondered what is the quickest and easiest way to avoid back pain? The answer is very simple and easy to implement - movement! One of the top tips to prevent and manage spinal pain is to move every 20 to 30 minutes. In this blog, lets discuss quick and easy exercises that can be done in under 2 to 3 minutes while sitting at your desk or in the comfort of your home. 

Research has shown that even for people with acute pain, lying down for more than a day or two is not helpful for relieving spinal pain. People can recover more quickly if they move, even if it is a little bit of movement.
 
Our bodies are not made for static postures but sadly our lifestyles nowadays promote long hours of sitting and/or standing. In order to overcome spinal pain we need to understand why this is a problem. When you sit or stand for long hours there are a lot of compressive forces acting on your spine. And of course, if you have spinal pathology such as disc issuescervical spondylosis or spinal stenosis, that is even more exaggerated. Moreover, prolonged static postures tend to lead to improper postural alignment of the body, which in turn leads to more pain and discomfort. 
 
So it is advisable to move every 20 to 30 minutes. If you have been sitting for a long time, get up and stand. If you can’t stand up for any reason, shift your weight from one buttock to the other or cross and uncross your legs. If you are talking on the phone, walk around while you take the call before you go back to sitting. 
 
On the other hand, if you have been standing for a long time, apart from the compressive forces on the spine and poor posture, you are more prone to pooling of blood in the legs and leg fatigue and resultant pain. It is advisable to sit down every 20-30 minutes. However if you can’t sit down then place one foot on a footstool to relieve the stress on that leg and swap legs intermittently, every 20 to 30 minutes. 

Get the detailed video on desk-based exercises in my free guide: "Quick and Easy Desk Based Exercises to avoid spinal & joint pain" HEREThese are simple and easy exercises that can be done in under 2-3 minutes while sitting at your desk at work or from the comfort of your home. 

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MEET SWATI

 
Hi there! 
I am Swati, an Executive Mum Power Coach and a Certified Posture Expert. I use my proven system to help mums of younger kids working in high-stress executive jobs manage their back, neck, and nerve pains, despite low energy levels and brain fog. I do all this without taking away a big chunk of their time out of their already busy day. This enables them to be more productive and capable professionals at work and guilt-free mums who can focus on their kids instead of always being distracted by pain. 



My passion for helping executive mums stems from my own experiences. I have been in the same boat and understand the frustration and helplessness of being in constant pain or being afraid to engage in activities due to the fear of pain. After two pregnancies in the span of three years and juggling my two kids, housework, and a demanding job, I was constantly in pain. The weight gain from motherhood added extra stress to my already overburdened spine and joints. I was stuck in a vicious cycle of weight loss and spinal/nerve pain that I just couldn’t break free from.

On top of the physical pain, I also suffered from adrenal fatigue. I often felt exhausted, waking up groggy even after a full night’s (10 to 12 plus hours!) sleep, and struggled with low energy levels and brain fog. Simple tasks became challenging, and I found myself forgetting things and unable to think clearly. It was incredibly frustrating and made it even harder to balance my professional responsibilities and family life.

My work involved long hours of standing during the day, prolonged hours on the laptop in the evening, and lots of running around and rocking my kids to sleep in between. Despite my knowledge and expertise in pain relief, I still found myself unable to escape the constant daily pain and fatigue.

Sitting at a desk job from 9 to 5, or longer, plus endless meetings that seem to go on forever. The frequent traveling, the uncomfortable hotel pillows that make it impossible to get a good night’s sleep—I’ve experienced it all. I remember not being able to share my discomfort at work because I felt like an imposter, talking about pain relief strategies and focusing on work while I was not able to achieve it myself. I didn’t disclose the extent of my pain and forgetfulness to my colleagues for years. Even though I loved my kids and my job, I couldn’t give 100% to either. The discomfort held me back from reaching my full potential, making me feel guilty as a mum and less productive at work. I felt like I was constantly running on empty, unable to catch a break from the pain and exhaustion.

finally got fed up after years of trying and decided to make a New Year’s resolution to get ‘healthy’ instead of focusing solely on my pain, fatigue, forgetfulness, and weight loss. When I shifted my focus to getting healthier by reducing the inflammation in my body and addressing my adrenal fatigue, the pain started to decrease, my energy levels and focus improved, and the pounds started shedding off too! That, of course, meant a happier spine, nerves, joints, and a happier me! Today, my neck, back, and nerve pain are down to zero, my knee pain has reduced by 75%, my brain fog has reduced drastically and my energy levels are higher than ever. I realized that I had been focusing on the wrong solutions for over a decade!

Now, my mission is to share my knowledge of pain relief and managing adrenal fatigue along with my personal experience with other mums, especially those with younger kids who work in high-stress executive jobs. My goal is to help you find lasting relief, boost your energy, and reclaim your life, just as I did. 

If you can relate to all this, you are not alone. As a mum, I have been there and done that—momma, I got you! I’ve helped hundreds of mums in this situation over the years find their solution to manage spinal and joint pains, low energy levels, and brain fog that hold them back. This enables them to feel confidently in control and empowers them to cultivate that confidence and productivity at work and enjoy being with their kids, to be able to run around with them without the fear of injury or pain.

Are you ready for this journey? Ask me how if you are curious.

Let's DO THIS!
xx Swati
** Executive Mum Power Coach **

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