How to Stop Slouching When Sitting: 3 Easy Tips
Do you often find yourself slouching in your chair, even though you know you shouldn't? If so, you're not alone! Many people slouch without even realising it. This can cause problems for your spine and overall health. In this blog post, we will discuss three easy tips to help you stop slouching and improve your posture!

These three tips are applicable whether you are using an ergonomic chair or a regular office chair. All these tips will help you to align your spine in neutral, targeting the cervical, thoracic and lumbar spine. Once your spine is in neutral there is least amount of stress on your spine. This reduces the risk of developing conditions such as herniated discs, degenerative disc disease, spinal stenosis, sciatica, etc. Give them a try and see how they work for you!

The first tip is to make sure that your cervical spine is neutral. To do so perform a chin nod. Keeping your gaze neutral nod your chin down by 5 to 10%. This is the neutral position of the cervical spine. 

The second tip is to make sure that your thoracic spine is neutral. For this take a tennis ball and keep it between your shoulder blades. the moment you slouch forwards from the mid-back the ball will drop down, giving you the feedback to prevent slouching.

The third tip is to make sure that your lumbar spine is neutral. To do so, roll up a towel and keep it between the curve of your lower back and the chair. If you own an adjustable office chair you can adjust the lumbar support to the level of the deepest part of your lumbar curve.  

You can watch this video to understand these tips in more details:


An additional tip is to take mini-breaks every 20-30 minutes, even if it is just for a couple of seconds. Get up, walk around, and then sit back down. This will help keep your spine in alignment and prevent slouching.

By following the above tips, you can improve your posture while sitting and avoid slouching.  HERE is a free guide on correcting your posture when working from home, all of which are applicable to whenever you are sitting and slouching. 

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MEET SWATI

 
Hi there! 
I am Swati, an Executive Mum Power Coach & Certified Posture Expert

I help mums of young kids working in high-stress executive jobs manage back, neck, and nerve pain, even with low energy, brain fog, and little time to spare. My proven system delivers real relief without stealing hours from your already packed day. The result? More productive professionals at work and guilt-free mums who can be fully present with their kids, instead of being sidelined by pain.



My passion comes from personal experience. I’ve been where you are: in pain, overwhelmed, and exhausted. After two pregnancies in three years, juggling my kids, housework, and a demanding job, I was stuck in a constant cycle of back and nerve pain. The physical load of motherhood added strain to my spine and joints. Meanwhile, adrenal fatigue left me drained, even after 10–12 hours of sleep.

Everyday tasks became a struggle. I was forgetful, foggy, and low on energy. Even as a trained physiotherapist and posture expert, I couldn’t escape my own pain. I stood all day at work, spent evenings on the laptop, rocked my kids to sleep, sat through endless meetings, traveled frequently ... I’ve been through it all.

I kept my pain hidden at work, afraid to speak up. I felt like a fraud, someone who coached others on relief strategies but couldn’t find relief herself. I loved my job and my children, but I couldn’t give 100% to either. Pain was holding me back.

One New Year, I made a resolution: to get healthy, not just fix pain, fatigue, or weight. I focused on reducing inflammation, healing my adrenal fatigue, and reclaiming my energy. Slowly but surely, the pain faded. I lost weight, my brain fog cleared, and my energy skyrocketed. Today, my pain is nearly gone. I feel stronger, clearer, and more in control than I have in years.
And now, I want that for you.

I combine professional expertise with lived experience to support other mums like me, those with young kids, high-stress jobs, and no time for complicated health programs. I’ve helped hundreds of women reduce spinal and joint pain, lift their energy, and clear the mental fog that holds them back.

If any of this resonates, you’re not alone. I’ve been there. I got you, mommy!

Let’s get you feeling strong, confident, and fully present at work and at home.
Are you ready to start? Curious about how this works? Just ask.

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

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