Why is my back/neck painful at the end of the day?
Back and neck pain have become a part of everyday life for many people but did you know that pains at different times of the day may be a direct reflection of our daily habits and postures?

Many people suffer from pain at the end of the day despite being relatively pain free through the day. This implies that there has to be some kind of a trigger during the day that causes the pain to flare up at the end of the day. In some cases the pain can even flare up by late afternoon or early evening in people who start the day early in the morning. 
In this blog we will explore why this happens and how we can avoid it with simple and easy solutions. 
 
Most of us have a relatively stagnant lifestyle and our bodies stay in static posture, whether standing or sitting for prolonged periods of time during the day. Under normal circumstances gravity acts on our body at all times. But when we stay in prolonged standing or sitting postures the muscles in our back/neck have to constantly hold their position with no change in their positions. This tends to make them achy and tired as they don’t get the time to destress. The same is true for the spine and the joints in the area. Thus by the time we get to the afternoon or end of the day we feel the tiredness, ache or pain in the spine and muscles of the back/neck. 
The solution to manage this problem is surprisingly simple. Introduce movement into your daily routine. Get up move around every 20 to 30 minutes throughout the day, except when sleeping. Move around and don't let those loads build up on your muscles and spine. 
If you are in a job with hours of sitting try to cross and uncross your legs and shift your weight around in the chair during long meetings and video calls. If you are on a voice call try and walk around. 
If you are in a standing job and there is no place to sit try and lean against a wall or your car or a tree or bench if possible. You can also shift your weight from one foot to another and keep on alternating this in your standing hours. You can find some more tips in the video here
 
Another quick and easy tip to manage this problem is to note when the pain starts everyday. Most of us feel a niggle of pain before the full blown back/neck pain occurs at the end of the day. Try to apply a cold pack when you feel that niggle of pain. Alternatively if you don't feel this niggle then apply the cold pack as soon as the pain starts and don't wait for it to build up on itself. A cold pack helps to ease the inflammation in the back/neck. 
 
Thirdly, try and maintain good posture and keep your spine in a neutral posture to reduce the chances of getting back pain /neck pain. One of the ways to do so is the work on strengthening the core muscles. You can find some easy exercises to do so along with simple progressions in my free community here
We have a training in there on 'Posture tips and tricks' that can help you achieve as well as maintain a good posture throughout the day. 
 
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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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