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 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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