How can you relieve your back pain?
As mums of young kids we are always on the move. Add to this the mix a highly stressful job that involves long work hours, back to back meetings, extensive travels. Its no wonder that mums of younger kids or toddlers develop back pain. In this blog we will discuss some common scenarios that can lead to back pain, followed by some tips to avoid back pain in these situations. These are simple tips that you can implement starting today. If you are one of the lucky few mums who have never had back pain this blog is still relevant to you as the tips in here will help prevent back pain in the future. 
 
There is a lot of talk about how we should sit and not slouch but the first tip here is in a situation when you are taking something out of the higher shelves and cabinets in your house or putting away luggage into an overhead compartment of the plane when travelling. Most people will overarch the lower back when they these overhead activities, i.e. activities above the level of their heads. A simple way of not overarching your lower back is to stand up straight and then take 2 or 3 steps backwards and do the overhead activity. This helps your back to come out of that arch position into a more neutral position, thus preventing back pain.
 
The second tip is when you have a job where you're sitting for long hours or if you are a mom of younger kids sitting for long hours rocking your little ones to sleep. When we sit for more than 20 minutes in these prolonged static (without moving) positions the stresses on the disc (present between the vertebra that make up our spine) goes up quite a fair bit and when you continue to sit longer than 20 minutes this can lead to back pain in the long run or aggravate your existing back pain. So try and move every 15 to 20 minutes. An easy way to move every 15 to 20 minutes is to take a walk around your office, fetch a drink of water (you get to hydrate as well… not a bad situation, eh?) However when you are stuck in a meeting or watching a movie or any situation when you cant get up to walk around, you can shuffle around in your chair or shift your weight from one side of your bottom to the other or cross and uncross your legs. 

There are some simple desk based exercises that you can do to prevent back pains specially when sitting for long hours. You can do these exercises in under 2 to 3 minutes depending on how many repetitions you're doing. I have made a video for these exercises which you can get HERE. (This will ask you for an email but that’s only because I send it to you over email).

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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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