How Can You Relieve Your Neck Pain?

As mums we face quite a few physical pains and challenges starting from pregnancy to the early years of motherhood. Mums with younger kids tend to have their hands full when they are at home, along with long working hours, meetings, work related travel etc as an executive at work. All of these can lead to neck pains or aggravate existing neck pains. Sometimes mums tend to learn to live with the pain but these neck pains can be managed better with some simple and easy solutions. In this blog we will discuss the common reasons for neck pain followed by these simple solutions to manage them better. 
 
One of the commonest cause of neck pain is related to how we use our phones, which is very much a part of our everyday lives. How many times have you seen holding their phone at the level of their lap and bending their neck to look at their phone. This is such a common scene, sadly more with the younger generation. This posture with your neck bent down maybe the number one reason for your neck pain. So what can we do about it? The next time you look at your phone try and hold it up such that the top of the phone screen is at the level that is 5 to 10 degrees lower than your gaze. See the picture below to understand this better. 
 

 
Bending your neck down by only 5 to 10 degree will help to put your neck (cervical spine) in a neutral position. It is a posture where the joints, muscles and ligaments of your neck are in a neutral zone which is their ‘happier’ position. The same principle applies when you are reading a book or looking at your computer screen. If you want to know more details about this posture and how it can affect you read the blog HERE. 

Another common mistake that leads to neck pain is to sit for long hours without moving. Most of our everyday activities are in front of us, be it cooking, cleaning, typing, watching television or driving. This can lead to rounded shoulders and thus tightness across the front of the chest and stress on the mid-back and shoulder area. So try and move every 15 to 20 minutes when you are sitting in a static posture. This could be at your desk or while you are sitting in your car at a traffic light. It is advisable to do 2 to 3 repetition every hour but if you can try doing them 3 to 4 times a day. 
 
The first exercise is to move your head from side to side as if saying no (similar to doing a shoulder check when you are driving). The second exercise is to tilt your head, bringing your ear to your shoulder. To be done on both sides. don’t best for you every three hours or probably twice a day or four times a day. Watch this video for more details (exercises are at 4:40 timestamp in the video) : 


These movements help to destress your spine, preventing the tension from building up at the end of the day. If you want to learn easy desk based exercises that can be done under 3 minutes click HERE. These are specially good to prevent and manage neck and back pain, especially for those who sit for prolonged periods of time but do not have the time to squeeze in exercises or movement into their busy days. 

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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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